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EVERY ISSUE 12 THE FEED
The latest in plant-based health, nutrition and wellness
16 CAFÉ CULTURE
We chat to Alexandra Pyke about cooking, food philosophy and her café, The Alley
18 EATING GREEN
Unpacking the benefits of a wholefoods, plant-based diet
We look at superfood lattes, Instagram’s latest trend
118 MY VEGAN LIFE
Gemma Davis on conscious activism and living with compassion
120 MEET THE MAKER
We caught up with the founder of World Vegan Day Melbourne
122 BUYING VEGAN
Vegan products from our sponsors
43 FRESH & LIGHT
Summer entertaining made easy
Tasty meal ideas to whip up when you’re on-the-go
63 MIDWEEK MEALS
End your day with quick, easy and delicious dishes
72 TEA TIME
A fullproof guide to re-creating a vegan-worthy high tea
81 WEEKEND ENTERTAINING Fresh and flavoursome dishes for the weekend
90 EDIBLE FLOWERS
LIVE 102 EAT IN LINE WITH YOUR VALUES
We examine the effect the meat and dairy industry are having on our environment
106 ACTS OF COMPASSION
Creative and simple ways that our actions can benefit our world
110 BEAUTY FOOD
The vitamins and minerals you need for healthy, glowing skin
114 A VEGAN’S GUIDE TO LOS ANGELES
Tips and tricks for enjoying a plantbased experience in California
The most beautiful edible flowers to adorn your plate
93 BUT FIRST, DESSERT
Whip up some guilt-free desserts that taste as good as they look
20 PLANT-POWERED LIVING
We chat to Megan May about her love for raw foods and the art of vegan baking
28 MAGIC MATCHA
Discover how to get this ancient green into your diet
32 MIGHTY AVOCADO
Unpacking the many nutritional benefits of this breakfast favourite
38 GO WITH THE GRAIN
Nutritional information and recipes for some of the world’s most ancient grains
breakfast Chocolate gingerbread waffles . . . . . . . . . . . . . . . . . . . . . . . . . . 23 Breakfast smoothie bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Gluten-free muesli with tropical fruits . . . . . . . . . . . . . . . . . . . . . . 40 Avocado mash with spicy grains . . . . . . . . . . . . . . . . . . . . . . . . . 24
sNaCks & sIDes Pulled jackfruit rolls . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Teriyaki tempeh tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Spicy carrot falafels with coriander pesto . . . . . . . . . . . . . . . . . . . 58 No piggy pork mince larb cups . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Pineapple fried rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Gooey mushroom quesadillas . . . . . . . . . . . . . . . . . . . . . . . . . . . 62 Gazpacho . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Zucchini parcels with seasoned spelt filling . . . . . . . . . . . . . . . . . . 84 Savoury chickpea crepe cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
saLaDs Raw satay pad Thai salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Curried chickpea salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Orange Vegemite noodles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 54 Coconut-quinoa coleslaw . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 twinkle, twinkle, jewelled rice . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66 Green sushi salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
maINs Nourishing Asian broth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 green bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Tempeh teriyaki donburi bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Bulgar wheat & split pea dhal . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Mushie burgers with the lot . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Ginger & miso-glazed eggplant . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Green mushie noodle bowl . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 6 vegetable & â€˜cheeseâ€™ soup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 50 Marinated tofu steak with sesame & mango salsa . . . . . . . . . . . . . 58 Five spice tofu & mushrooms with Chinese pancakes . . . . . . . . . . . 58 Shepherdless pie . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Baked eggplant imam . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70 Sesame soba noodles with sticky miso mushrooms . . . . . . . . . . . . 70 Shish kebab wraps with spicy seitan medallions . . . . . . . . . . . . . . 84 Chestnut balls with tomato sauce . . . . . . . . . . . . . . . . . . . . . . . . . 88
sWeets Green tea popsicles . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30 Rafaello slices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Coffee toffee cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Maui mango chia pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88 raw chocolate ganache tart . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92 Almost-a-Snickers-bar . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96 Faux-rerro Rocher hazelnut bliss balls . . . . . . . . . . . . . . . . . . . . . . 96 Double choc sea salt & hemp seed brownies . . . . . . . . . . . . . . . . . 96 Doughnuts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100 Mango, coconut & lime sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . 100 Raspberry & banana sorbet . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100 Chia kiwi pops . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 100 Strawberry & lime cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . 113
DrINks Blue-green latte . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 Pink latte . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
Welcome If one thing’s for certain in the Natural Health and Natural Vegan office, it’s that we espouse the view that health starts with the food on our plate. But it’s all too common for office desks to become a space where bad eating habits run awry, as packets of chips, bags of lollies and chocolate blocks are often devoured to overcome the 3pm slump or get a boost of energy. While it’s safe to say we’ve all succumbed to the temptation before, as most nutritionists will tell you, it’s all about preparation and making healthy choices starts with surrounding ourselves with good options. In the spirit of health, we’ve investigated the benefits of eating more greens, made evident in the title of our new column, Eating Green. In it, vegan nutritionist Lucy Taylor unpacks the nutritional benefits of eating a wholefoods, plantbased diet (p.18). We’ve also looked at the health benefits of matcha (p.28), the humble avocado (p.32) and the latest superfoods to mix into your dairy-free lattes (p.34). We’ve dished up plenty of fresh, flavoursome recipes that could convert the most steadfast omnivores (hello, teriyaki tempeh tacos, p.54, and seitan shish kebabs, p.84). We’ve also re-created some of our favourite treats including brownies, doughnuts, Snickers and Ferrero Rocher, because really, who doesn’t love chocolate? These guilt-free treats are bound to hit the spot when the 3pm slump hits. After all, what’s life without a little indulgence? Until next time,
Almost-Asnickers-bAr See page 96
NUTRITION TO LIVE BY
How strong are your bones? LIFESTREAMâ€™S NATURAL CALCIUM For strong bones, healthy nails and teeth Plant based wholefood made from sea vegetables Easy to absorb for maximum calcium retention No animal products or crushed cow bones Certified organic, gluten & synthetic free
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JOIN THE NATURAL HEALTH COMMUNITY
MY DAILY GREEN
SUPERFOODS COMBO Lucinda Dennis, age 28 Founder of Snowluxe.com @Lucindadennis @snowluxeofﬁcial
Poor eating habits and stress have become synonymous with the modern lifestyle, so it’s no wonder allergies, recurring colds, ﬂus, chronic fatigue, and so many forms of under-active and over-active immune system dysfunction are on the rise. That’s why a nutrient rich wholefood diet is essential for a healthy immune system. Super Greens is a combo of four of nature’s most nutrient rich wholefoods - Spirulina, Chlorella, Barley Grass and Wheat Grass which contain a vast array of natural vitamins and minerals and are high in anti-oxidants to assist in the removal of free radicals. To optimise your daily nutritional intake, simply blend Synergy Natural Super Greens powder with juice, seasonal fruits or your choice of liquid base for a delicious smoothie. Or take as tablets if preferred.
SUPER GREENS f r o m S Y N E R G Y N AT U R A L
AVAILABLE in the vitamin section of most Coles, Woolwor ths and Safeway supermarkets, selected Health Food Stores and Pharmacies. Our full range of pack sizes and products can be purchased from our website.
’AVE AN AVO
Pass the guacamole! Avocado has long been praised as a healthy fat and now it has been proven to reduce the risk of type 2 diabetes and heart disease. According to a study published in the journal Phytotherapy Research, eating avocado may help prevent metabolic syndrome, a number of conditions that occur together and increase the risk of diabetes, stroke and heart disease. As if we needed another reason to order smashed avocado at brunch. For more nutritional information on the humble avocado, flip to page 32.
Health V E GA N
According to Google trends, Australia is the top country in the world searching for ‘vegan’, with a dramatic rise in ‘vegan’ searches in the last 12 months. This means we’re the largest growing vegan market in the world.
MOO-VE OVER, COW’S MILK
A recent study conducted by the CSIRO has found that one in six Aussies are avoiding dairy products, with most saying they feel better without it. With more than three million Australians opting for dairy-free foods, many popular restaurants and cafés have started to provide delicious alternatives for vegans. Almond and soy milk lattes for everyone. 12
BALL OF FUN
Put a bit of bounce into your day with new Bounce Plant Protein Balls. These tasty snacks are rich in protein, leaving you fuller for longer. Better yet, they’re free from artificial colours, flavours and preservatives and are available in almond kale and cashew peanut – just to name a couple. $3.29 per ball.
A preliminary lab study by the American Heart Association has shown that cinnamon may be able to lessen the negative impacts of a high-fat diet. Rats that were given cinnamon supplements over a period of 12 weeks while eating a high-fat diet had less belly fat and healthier levels of sugar, insulin and fat in their blood compared to rats that did not receive cinnamon with their highfat foods. Chai latte, anyone?
THE BERRY BEST
WITH THE MOST
Struggling to find a date night restaurant that will cater to both vegans and meat eaters that doesn’t involve compromise for either party? Look no further than A Fan’s Notes, located in the northern suburbs of Melbourne, with a menu to delight both preferences, no sacrifice included. Vegans can indulge in a vegan roast that comprises a plate of baked potatoes, blackened Brussels sprouts, a range of various other vegies topped off with golden tofu and vegan gravy. A Fan’s Notes, 787 Nicholson Street, Carlton North, VIC, 3054
Want to feel more energised and switched on? Increasing your intake of blueberries could be the answer. Research from the American Chemical Society has found that blueberries may reduce the effects of dementia. Scientists discovered that patients who ate a cup of blueberries every day for 16 weeks showed improved memory, better intellectual performance and increased brain activity.
CRAZY FOR CHIA
From smoothies to desserts, cereal and bread, it seems there’s not much you can’t add chia seeds to these days. These tiny seeds are high in nutrients, are an excellent source of calcium and are gaining popularity according to the research group Mintel. Studies show the number of global products containing chia seeds has increased by a massive 472 per cent between 2012 and 2017.
Supports Natural Digestion LIFESTREAM ALOE VERA JUICE Soothes the lining of the stomach to support natural digestion Helps maintain healthy intestinal bacteria Supports the immune system 99.7% pure aloe vera juice USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST, SEE YOUR DOCTOR/HEALTHCARE PROFESSIONAL.
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THE ALLEY A little plant-based eating around New York and the desire to live a more eco-conscious life is what led ALEXANDRA PYKE to veganism. She chats to Natural Vegan about her lifestyle, inspiration and food philosophy. INTERVIEW: MADELEINE NEALE
When did your journey into veganism begin? [My journey began when] I visited this amazing plant-based café called Café Gratitude in Los Angeles nearly 10 years ago. I was blown away by how tasty their food was; the things they were doing with vegetables were so forward-thinking, using kelp noodles as a base for salads and pad Thai, coconut cream and dates and nuts to make raw deserts – it was groundbreaking. I fell in love with the concept that plant-based food was tasty and that you were doing something good for your body, your community and the planet. What was the biggest influence on your decision to go green? As I got older, I realised that a predominantly plant-based diet was better for my body, my health and the environment. I went to a lecture at New York University on ocean conservation and they talked about how if we kept fishing our fisheries the same way, they would be empty by 2048. This statistics really resonated with me. Something had to give and making simple food choices seemed to be an easy way to make a significant social impact.
Something had to give and making Simple food choiceS Seemed to be an eaSy way to make a Significant Social impact. Why did you decide to open The Alley? I wanted to bring plant-based food to the masses at an affordable price. Vegan restaurants traditionally cater to the alternative types, [so] I wanted to bridge the gap between vegans and everyday consumers who want to be more conscious about their food choices while not sacrificing their love for comfort foods such
THE ALLEY as burgers and fries. The Alley’s recipes are unique and delicious, uncompromising in flavor and texture. [It’s] craveable food [that] everyone loves. Where did you get the inspiration for the dishes? The inspiration for each dish came from my travels abroad and market demand. My love of kelp noodles started with my experience at Café Gratitude. The Alley’s signature Macro Bowl is based on the rules of macrobiotics and was something we always served at The Fat Radish – my first restaurant venture in New York. My Little Brother’s Protein Shake was a smoothie I used to have every morning in New York, minus the almond butter. The Alley’s Hail to the Kale salad with tempeh was my go-to at another venture I was a part of, [which is called] The Butcher’s Daughter. What’s your food philosophy? ‘Live healthier, your way.’ Plant-based eating doesn’t mean you have to miss out on taste. The Alley’s flavoursome menu offers beets, eggplants and cucumbers in ways you’ve never seen them before.
Healthy comfort food
417 St Kilda road, Melbourne, 3004
Monday to Friday, 8am–4pm Saturday, 10am–3pm
What does living a conscious life mean to you? It means thinking about how your actions impact not only yourself, but also your community and the planet. At The Alley, we are committed to sustainability and eco-friendly practices across the board, from the compostable packaging we use to the reclaimed wood tabletops you’ll find in the restaurant, to sourcing our food from local suppliers. Living a conscious life is not hard and makes you feel better about yourself as well as the world we live in. What advice would you give to those wanting to make the switch to veganism? Take it slowly; try the Alley seven-day vegan challenge maybe to start. Natural VegaN
THE WHolEfoods WAY Under the broad spectrum of veganism, there are myriad diets, but not all of them are healthy, balanced or nutritious. Here, LUCY TAYLOR unpacks what a wholefoods, plant-based diet looks like and the many reasons it benefits our health and environment.
nder the umbrella term of a ‘plant-based’ diet, there are many different diets which vary enormously in their composition and macronutrient ratios. Based on the available scientific evidence, I prescribe a wholefood plant-based (WfPB) diet, which refers to only consuming foods that come from plants, in as close to their natural state as possible. A WFPB DIET INCLUDES: • fruits • Vegetables • legumes (such as chickpeas and lentils) • Nuts and seeds • Whole grains BUT EXCLUDES: • Meat and fish • dairy products • Refined oils • Refined sugars • Processed foods WHAT IS A WFPB DIET? A WfPB diet is different to veganism. While people who follow a WfPB diet are essentially on a vegan diet, they may not exclude animal products from their lifestyle. Also, a WfPB diet doesn’t include highly processed foods such as vegan cheese, mock meat and vegetable oils. WHY WOULD SOMEONE CHOOSE A WFPB DIET? There are three factors that come into play:
FOr THEIr HEALTH WfPB diets are packed with vitamins, minerals and dietary fibre and contain powerful phytonuteints and antioxidants, which help to protect the body’s cells from free radical damage. The world’s leading nutrition researchers and physicians – such as T. Colin Campbell, John Mcdougall, dr
Caldwell Esselstyn and dean ornish – unanimously recommend this diet to prevent and reverse chronic disease.
FOr THE ENvIrONMENT The easiest and most effective way to reduce your carbon footprint is to stop eating animal foods. farm animals contribute huge quantities of methane and carbon dioxide (greenhouse gases) and a UN report found that farm animals generate more greenhouse gases than all forms of transportation combined.
ON COMPASSIONATE grOUNDS Modern-day factory farming is a far cry from our idyllic, childhood visions of animals on a farm. farming is a business like any other. Costs are cut where possible to maximise profits, which means animals are packed tightly into cages, subjected to painful procedures without anaesthetic, pumped with antibiotics (as a preventative measure) and aren’t allowed to socialise or express normal behaviour. I’ve always felt a deep sense of connection to animals; I simply don’t understand why we treat our pets so differently to the way we treat the animals we consume. I have two rabbits who live inside my house, and whom I’ve spent hundreds of dollars caring for, yet there are rabbits on farms kept in overcrowded wire cages who are brutally slaughtered for human consumption. Why do we eat pigs, chickens, cows and lamb, but are disgusted by people in other cultures who eat dog or horse meat? SOCIAL: Website: bloomnutritionist.com Instagram: @bloomnutritionist facebook: facebook.com/ bloomnutritionist Twitter: @bloom_nutrition
LUCY’S DAY ON A PLATE Breakfast
I start the day with a big pot of herbal tea and porridge. I add organic frozen berries or sour cherries, sliced banana, a couple of heaped tablespoons of ground flaxseed and a good spoonful of black tahini.
a few cups of black tea or chai with sliced ginger and a splash of soy milk.
Smashed cannellini beans and a quarter of an avocado on two slices of wholegrain sourdough rye bread, topped with a good squeeze of lemon juice and a small pinch of sea salt flakes.
around 4pm, I’ll have some fresh fruit and a small handful of mixed nuts, or an oat and almond butter cookie. I usually have a soy matcha latte, or a decaf soy latte if I’m out.
I usually get home hungry, so I always have a big batch of food ready. I’ll have sweet potato and chickpea curry which I serve with brown basmati rice, fresh coriander and a dollop of coconut yoghurt, or a lentil and vegetable soup with some rye sourdough toast.
I do have a bit of a sweet tooth, so usually have a hot chocolate made with raw cacao, coconut sugar and soy or almond milk, and some fresh fruit.
lucy taylor is an accredited practising dietitian and nutritionist with a special interest in plantbased diets. lucy practices from her clinic in Fitzroy North, Melbourne. lucy has been vegan for four years and aligns with the vegan philosophy on animal rights, sustainability and compassionate grounds. bloomnutritionist.com
lIVINg MEGAN MAY is the New Zealand-based chef whose battle with food intolerances led her to create her own plant-based indulgences. She chats to Natural Vegan about her love for raw food, the importance of cooking from scratch and transforming her passion project into a business. RECIPES: MEGAN MAY | PHOTOGRAPHY: LOTTIE HEDLEY
When did you first develop an interest in cooking? Growing up on an organic farm where we grew our own produce and made everything from scratch certainly played a huge part, as it gave me the incredible gift of seeing how much work goes into making your own food, from farm to table. Some of my earliest and fondest memories are standing on a stool at the kitchen bench with my grandmother, making pastry from scratch – and so I guess this is where my interest in cooking and wholefoods first stemmed from. Cooking was a way of life for me and I thought everyone loved it. It wasn’t until I was at university that I realised I loved it a whole lot more than anyone else. Early chef influencers were people like Jamie Oliver and Peter Gordon and I would read all the books written by chefs, about being chefs, to help learn the art of working in a kitchen. When and why did you adopt a plantbased diet? I have suffered from food allergies – I’m coeliac, lactose intolerant and terrible with sugar – my whole life, so I spent many of my early childhood years incredibly unwell. During my
childhood and early 20s, there were very limited, and not-so-delicious, glutendairy- and refined sugar-free options, and so I would often spend my days creating healthier versions of the food I wanted to eat. After completing an environmental sciences degree, and two serious careers later, I decided I wanted to turn my passion for wholefoods and cooking into a career, and so I tried to cut it as a chef in London.
“I knew I could make a dIfference In the world by changIng what people are eatIng.” The stress, coupled with the long hours and having to eat dairy, gluten and refined sugar again, left me incredibly unwell. After several unsuccessful visits to countless doctors and specialists over a year and a half, I decided it was time to take my health into my own hands. I spent countless hours researching natural remedies and treatments, and was drawn to a theory that seemed surprisingly simple and a little radical all at the same time: a mostly raw, organic wholefoods diet, free of any gluten, dairy and refined sugars.
Since food was my passion, I wasn’t going to give up everything and eat a diet of just crudités. So, instead, I got inventive in the kitchen, developing wholefoods versions of my favourite things, including macaroons, crackers and granola. After a couple of months of eating a mostly raw, plant-based, wholefoods diet, and a lot of green smoothies, things really started to improve. I began to experience a new level of energy and vitality that I hadn’t before. What’s your food philosophy? Mostly fresh, ideally organic and always plant-based wholefoods is the foundation of my food philosophy. I also stay away from processed foods, and try to make as much as I can from scratch. Learning to grow some of your own food has immeasurable benefits, too. It can be as simple as sprouts on the kitchen top, or herbs on the deck. Connecting with the process of growing food, and appreciating the time and energy it takes will make you enjoy every mouthful that little bit more. Also, eat within your budget! Despite organic wholefoods having a bad name in the affordability department, if you eat in season, shop at farmers’ markets and add cheap Natural VegaN
staples. such as legumes and beans to your diet, you can actually eat quite cheaply. Stay away from expensive superfoods if they are not in your budget. Don’t let expensive ingredients be a barrier, the healthiest diet is often a simple one, although not quite as Instagramable.
a plant-based dIet Isn’t just about our own health or beIng compassIonate to anImals, but most Importantly to me, It reduces our Impact on the envIronment, whIch supports all of us. Why the focus on fresh, raw wholefoods? Aside from curing my own ailments through a raw, plant-based wholefoods diet, growing up on an organic farm meant I always had this connection to fresh wholefoods. While I didn’t appreciate my farmhouse lifestyle at the time, it really has been a wonderful gift long term – most importantly, it allowed me to experience where real food actually comes from and how much effort goes into growing your own watermelons, or raising your own animals. The effort and value in growing real wholefoods is something most of us take for granted, the status quo of mass manufacturing and ‘convenience’ food has left us largely disconnected from the process, and how our choices as consumers impact the world around us. When and why did you launch Little Bird Organics? Once I realised I could take my passion for food and do something good with it, I began creating a 22
range of sprouted ‘grawnolas’ and macaroons in my home kitchen. After experimenting with the products, I had the opportunity to try them out on some consumers at a health talk by international health guru David Wolfe. My clever husband made some labels the night before the event, and off I went to see if anyone would want to purchase my goods. Despite my nerves, I got through the evening and to my surprise, sold out of everything. There happened to be a couple of buyers and that’s when the phone calls started coming in. After several late nights and a lot of hard work, I managed to get myself ready to supply their stores. After that, the next 40 stores were by word of mouth. When did you first get inspired to launch your own vegan café? I had wanted to open an organic wholefoods café for a long time. I wanted to show people what a purely plant-based diet could look and feel like, that it could be incredibly satisfying, delicious and enjoyable. A plant-based diet isn’t just about our own health or being compassionate to animals, but most importantly to me, it reduces our impact on the environment, which supports all of us. Environmental destruction is happening at a rate that is far from sustainable, and choosing a plant-based diet – as well as being more conscious about all our consumer choices and consumption habits – is the best way to individually make small changes, which all collectively amount to a much larger impact. You’re very hands-on and take pride in making your own nut milk, culturing nut cheese and even fermenting kimchi. Why is it so important for you to make these elements from scratch? Making your own wholefoods basics is incredibly satisfying, and much easier than you think. There is often this assumption that the almond milk in the health food aisle at the supermarket is ‘healthy’, but once you
turn the packet over, it only contains four per cent almonds, added sugar, water and preservatives. Making your own wholefoods basics from scratch means you know exactly how it was made, where it came from, and what it contains – it is also much more economical! What are some wholefood hacks that people can adopt to create easy, plantbased meals at home? My top hack would be to make your own wholefoods basics at home. Not only do they taste delicious, but they’re also incredibly easy and straightforward to make, and last in the fridge for weeks. I like to make sure I always have some cooked grains, such as quinoa or millet, and some kind of protein source, like sprouted nuts or marinated tempeh, ready to go in the fridge. When I need to put together a lunch or dinner quickly, I just chuck my vegies in a bowl, add some quinoa, tempeh, avocado and top with some homemade cashew aioli or tahini dressing – simple, quick and delicious! Healthy food doesn’t have to be complicated; it just requires a little planning.
ChoColate gingerbread waffles SERVES 6–8 WET INGREDIENTS 1½ cups almond milk 1 tsp vanilla 1½ tbsp apple cider vinegar 4 tbsp coconut nectar or maple syrup 2 tbsp coconut oil, melted DRY INGREDIENTS 2 cups buckwheat flour 2 tbsp tapioca starch or arrowroot ¼ cup cacao powder 2 tsp baking powder 2 tsp ginger powder 1 tsp ground cinnamon ¼ tsp ground allspice 2 pinches of sea salt SERVING OPTIONS maple syrup fresh berries coconut yoghurt or coconut ice-cream of your choice chocolate sauce Whisk all the wet ingredients together in a large bowl. Sieve all the dry ingredients into another large bowl, then gently stir the wet ingredients into the dry ones until combined, being careful not to over-mix. Let this batter sit for a minimum of 10 minutes before using. Heat up the waffle iron and follow the manufacturer’s instructions – opt for a medium temperature, as this increases the cooking time to ensure that the nutrient-dense buckwheat flour is completely cooked through. Like any pancake or waffle recipe, you may need to add more almond milk as you go to maintain the right consistency, as the liquid is absorbed as it sits. Serve with maple syrup, fresh berries and coconut yoghurt, or coconut icecream with chocolate sauce if you’re feeling like a really decadent treat.
noUrishing asian broth SERVES 4 FOR THE KELP NOODLES 1 packet (375g) kelp noodles ¼ cup tamari 1 ⁄3 cup filtered water FOR THE BROTH 3½ cups filtered water 5 dried shiitake mushrooms, soaked for 2–3 hours, soaking water retained 2 sticks kombu 2 shallots, peeled and halved 2 garlic cloves, peeled and crushed 2cm piece ginger, roughly chopped 2 star anise 2 tbsp mirin 4 tbsp tamari ½ tsp toasted sesame oil FOR THE VEGETABLES 10 baby turnips, halved 1 bunch sprouting broccoli or broccolini 6 fresh shiitake mushrooms, finely sliced 4 large or 8 small oyster mushrooms, thick stems removed TO SERVE 1 large carrot, finely julienned on a mandolin handful of sugar snap or snow peas, halved lengthways
TO PREPARE THE KELP NOODLES Place kelp noodles, tamari and filtered water in a small bowl and mix together. Leave to soak for around 15 minutes, or until they soften. It’s important that the kelp noodles are coated or submerged in the marinade to enable them to soften properly. Place softened noodles in a sieve and give them a light rinse under running water to remove excess tamari. Set aside. TO MAKE THE BROTH Place filtered water, soaked shiitake and soaking water, and all other broth ingredients except tamari and sesame oil in a large saucepan. Bring to the boil, turn down the heat and simmer, uncovered, for 40 minutes.
Remove from the heat and strain the broth through a fine mesh sieve into a bowl. Add tamari and sesame oil and return broth to the saucepan to simmer. Add baby turnips, cover with a lid and simmer for 5 minutes or until they start to soften – the aim here is to only lightly cook them. Add sprouting broccoli or brocolini and fresh shiitake mushrooms, and cook for another 3 minutes. Finally, add oyster mushrooms and cook for 2 minutes until just softened. TO SERVE, Divide kelp noodles, carrot and sugar snap or snow peas among four bowls, followed by the lightly cooked vegetables. Pour over the remaining broth and enjoy.
green bowl See page 27
teMPeh teriYaKi donbUri bowl See page 27
green bowl serVes 4 FOR THE GREEN BOWL 2 handfuls sprouting broccoli or broccolini 2 handfuls asparagus, stems removed 4 handfuls mesclun 2 avocados, sliced FOR THE SAFFRON AIOLI 1 cup cashews (soaked 2−4 hours) 3 tbsp lemon juice 1 tbsp apple cider vinegar ½ tsp sea salt 2 garlic cloves, crushed ½ shallot ½ cup filtered water (add as needed) 5 tbsp cold-pressed olive oil 8 saffron threads 1 ⁄8 preserved lemon FOR THE PRESERVED LEMON DRESSING 2 preserved lemons, de-seeded ½ cup filtered water ¾ cup lemon juice 1 large shallot 1 tsp fresh oregano 1 cup cold-pressed olive oil FOR THE QUINOA BROCCOLI TABBOULEH 1 cup dry quinoa, cooked and cooled down to room temperature 1 head broccoli, chopped 2 handfuls parsley, finely chopped 2 tbsp preserved lemon dressing sea salt and pepper to taste 2 tbsp cold-pressed olive oil TO SERVE seeds of 1 pomegranate 1 ⁄3 preserved lemon, diced Cook quinoa and set aside to cool. Drizzle the sprouting broccoli and asparagus with olive oil and sea salt, and dehydrate for approximately 1 hour at 46°C (alternatively you could blanch the broccoli and asparagus by placing it in a bowl and pouring hot water over it − then leaving it for 2 minutes to lightly cook). TO MAKE THE SAFFRON AIOLI Drain the soaked cashews and rinse thoroughly. Place all ingredients except the olive oil, saffron and preserved lemon in a high-power blender and blend until creamy and smooth. With the blender running slowly, pour in the olive oil. Add the saffron threads and the preserved lemon and blend until thoroughly incorporated.
TO MAKE THE PRESERVED LEMON DRESSING Combine everything except oil in a blender on high for 30 seconds or until mixed well. Turn speed down to medium and drizzle in oil until fully emulsified. TO MAKE THE QUINOA BROCCOLI TABBOULEH In a bowl, combine quinoa, chopped broccoli, chopped parsley and mix well. Add 2 tbsp of preserved lemon dressing, salt and pepper to taste and olive oil. Set aside. Place mesclun in a bowl and drizzle with some extra preserved lemon dressing. Scoop the tabbouleh in the centre. Place sprouted broccoli, asparagus, sliced avocado, and a good dollop of the saffron aioli around it. Sprinkle tabbouleh with pomegranate seeds and diced preserved lemon.
teMPeh teriYaKi donbUri bowl serVes 2 FOR THE TERIYAKI TEMPEH 1 block (250g) organic tempeh ¼ cup tamari ¼ cup filtered water 2 cloves garlic, crushed 3cm piece of ginger, grated 1–2 tbsp coconut sugar 1 tsp cold-pressed sesame oil FOR THE CABBAGE 2 cups shredded or finely sliced cabbage (red or white) splash of brown rice vinegar pinch of salt FOR THE BOK CHOY MIX 1 bok choy, finely sliced lengthways ½ cup broccoli (or broccoli stalks), finely sliced lengthways few drops of toasted sesame oil pinch of salt
FOR THE YUM YUM SAUCE 1 cup cashews, soaked for 2–4 hours 1 tbsp lemon juice 2 tsp mirin 2 tsp brown rice vinegar 1 tsp white miso ½ tsp sea salt ½ cup filtered water pinch of volcanic salt (optional) 5 tbsp cold-pressed sunflower or sesame oil TO SERVE 2 cups cooked quinoa or brown rice 1 avocado, sliced extra greens such as watercress or micro cress (optional) ½ tbsp sesame seeds, lightly toasted in a dry frying pan 1 spring onion, finely sliced ½ fresh chilli, finely chopped pickled ginger (optional) TO MAKE THE TERIYAKI TEMPEH Simmer tempeh in a saucepan of boiling water for 20 minutes. In a small bowl, mix tamari, water, garlic and ginger. When tempeh is cooked, drain off water and cover tempeh with tamari mixture. Leave for 1–2 hours, until it cools. Strain liquid into a small saucepan and add coconut sugar. Place over a medium heat and simmer to reduce down into a thick sauce (this should take around 5 minutes). Heat sesame oil in a frying pan on a medium heat, and sear the tempeh for 1 minute on each side. Remove and slice tempeh on the diagonal. TO MAKE THE CABBAGE AND BOK CHOY MIX Put the cabbage ingredients in a bowl and toss together. In another bowl, repeat for the bok choy ingredients. TO MAKE THE YUM YUM SAUCE Rinse and drain soaked cashews thoroughly. Place all ingredients except oil in a high-speed blender, and blend until creamy and smooth. With the blender running slowly, pour in sunflower oil and blend until incorporated. To serve, divide the quinoa or brown rice between 2 bowls. Add a handful of cabbage, bok choy mix, then avocado and greens (if using). Top with slices of tempeh and a few tablespoons of the marinade. Sprinkle with sesame seeds. Place remaining garnishes and yum yum sauce on the side for people to add themselves.
Matcha Get more green in your diet and enjoy some matcha
atcha is a special form of powdered green tea. In Japan, matcha forms the foundation of the tea ceremony, a cultural tradition in which the tea is made and served according to a highly meditative ritual. The utensils, technique of making and serving, as well as the accompanying sweets to complement the tea, all play an important role in the ceremony. The different grades of matcha range from ‘ceremonial grade’ through to ‘cafe’, ‘classic’ and ‘kitchen’ grades. Ceremonial matcha is a fine, vibrantly coloured powder, made from young leaves with the stems removed. The flavour and colour of the other grades are also determined by the type of leaf used, its quality and the processing. All grades can be used for tea and cooking, though the ceremonial grade is considered too special for any use other than in tea, but the distinctive flavour makes it an ideal ingredient in other recipes, too. While most types of teas are used in leaf form for infusing,
matcha is powdered to almost dustlike consistency. So whether you’re drinking it as tea or using it in a recipe, you’ll be consuming every precious particle of goodness. Among matcha’s nutrients are vitamins, minerals and top of the list – antioxidants. Matcha contains over 100 times the amount of antioxidants of regular green tea. These include chlorophyll, which detoxifies by cleansing and purging the body of harmful elements, and the cancerfighting properties of catechins. Because matcha is ‘shade grown’, it’s even richer in chlorophyll than other green teas. Matcha is used in an enticing variety of sweet and savoury recipes. Despite its healthy properties, it can’t be claimed that a small amount of matcha in a cake renders that dish suddenly healthy. But once you have discovered the brilliant benefits of matcha tea, it opens a whole new world of ideas. It’s something to balance other ingredients in a recipe, and tastes great.
It’s not easy to pin down the flavour of matcha. The initial taste is of green tea, but with a richer, smoother flavour that’s brought out in different ways depending on the ingredients it’s paired with. It can have a slightly herby savouriness that balances the sugars in sweet recipes, but also an equally fragrant, bitter tea flavour in all sorts of savoury recipes. There are few ingredients that matcha doesn’t marry well with. Vegan butter, cream and milk-based dishes (particularly ice-cream) love a hint of matcha, as do rice dishes, including risotto, pilaf and stuffings. It’s also brilliant with aromatic ingredients, particularly Asian ones such as ginger, chilli, garlic and lemongrass, and most citrus fruits. Matcha’s also great with chocolate and will add a richness of flavour to just about any chocolate recipe. Try whisking a dash into hot chocolate or an iced chocolate shake. The recipes here are just the start. Whether you want to try matcha in tea, a cocktail or a salad, go out, experiment and meet your matcha!
Breakfast smoothie Bowl serves 2 300g soft fruits, such as strawberries, raspberries, redcurrants 3 tbsp coconut cream 2–3 tsp matcha 1 tbsp pumpkin seeds 1 tbsp sunflower seeds 1–2 tbsp maple or agave syrup, to taste a small handful of pecan nuts, roughly chopped, extra fruit, seeds and matcha, to decorate Put the fruits in a blender with the coconut cream, matcha and seeds and blend until completely smooth. stir in the maple or agave syrup to taste and scrape out into two shallow serving bowls. scatter the nuts, extra fruit and seeds over the top. Take a pinch of matcha and sprinkle over the surface to decorate.
Green tea popsicles Makes 8–10 1 ripe banana 1½ tsp matcha 350g dairy-free coconut yoghurt 100g agave nectar 100ml oat or rice milk 1 tbsp lemon juice Break the banana into pieces and add to a food processor. add the matcha and blend to a smooth purée. add the yoghurt, agave nectar, milk and lemon juice and blend again until completely smooth, scraping down any mixture that clings to the side of the bowl. Transfer to a jug and pour into ice cream moulds. You’ll probably have enough mixture to fill 8–10 moulds. Push a wooden lolly/ice cream stick down into the middle of each and freeze for several hours until firm. To serve, run the moulds under hot water until you’re able to pull the popsicles out of the moulds.
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avocado The humble avocado is one of the mightiest green things on the planet and Sarah huTchingS shows why you need to smash it into your diet.
hey boast an astounding 20 vitamins and minerals, are gluten, sodium, sugar and cholesterol free and offer not only fibre but protein – something almost unheard of in fruit. Ladies and gentlemen, let’s show some massive respect to the humblelooking avocado. Granted, they were not at the front of the queue when looks were dished out; the dragon fruit or rambutan win that battle hands down. And yet the avocado, or alligator pear as it’s also known, is in a league of its own when it comes to number of adoring fans, level of consumption, and, most importantly, unique health benefits. Let’s start with a brief history of what’s become a supermarket basket regular for so many of us. In Central Mexico, eating avocados goes back some 10,000 years. It was considered so potent that its original name is said to come from the Nahuatl Indian word áhuacatl, which actually means testicle. Sorry if that’s put you off a little. We have the Spanish to thank for bringing this superfood back from their conquests. Spain was actually where my own first encounter with what is now one of my favourite foods took place. I was 17 and thought it was a poor excuse for a local cheese that had been chucked into my salad. I hated pretty much everything; the 32
texture, the taste, the colour and especially the not knowing what it actually was. Fast forward a couple of decades and the avocado’s meteoric rise to A-list celeb status in the nutrition world has been nothing short of incredible. Now, you’ll find even the smallest café offers something with avocado on its menu – there are even entire bars and restaurants opening up exclusively in its honour. Some people have gone so far as to declare that they’re one of the only foods that we could live off. Seems a bit extreme to forego all the other delicious things we can eat, but we get the gist: avocados are really, really good for us. an unbeatable nutritional cv So, what makes the avocado so great? Well, as it turns out, that’s a very long list... Avocados are made up of 73 per cent water, 15 per cent fat, 8.5 per cent carbohydrates (mostly fibre) and two per cent protein. Half an averagesize avocado contains around 110 calories. Somehow, within its compact dimensions, the avocado manages to provide us with vitamin K (26 per cent of RDA), folate, which is especially important for pregnant women (20 per cent), vitamin C (17 per cent), vitamin B5 (14 per cent), vitamin B6 (13 per cent) and vitamin E (10 per
cent). It also contains copper, iron, magnesium, manganese, phosphorous, zinc, vitamin A, B1 (thiamine), B2 (riboflavin) and B3 (niacin). This ideal vitamin and mineral combo means avocados are beneficial to our eye function, skin, immune system, circulation, hair and more. But that’s not all: avocados boast twice the potassium of bananas (to be fair though, bananas are a quicker and easier alternative for tennis players to tuck in to mid-match). Increasing potassium intake has been shown to reduce blood pressure in people with hypertension, thus decreasing the risk of stroke. Almost 80 per cent of the calories in avocados come from fat, making it one of the fattiest plant foods in existence. But, before you think of using this useful little fact as justification to grab some Oreos instead, hold the phone: it’s a different
kind of fat entirely, and this is really the avocado’s star feature. The majority of the fat in avocados is the heart-healthy monounsaturated kind, more specifically oleic acid, which is also the main component in olive oil. This type of fat is all good news. Not only has it been linked to reduced inflammation, making it ideal for arthritis or osteoporosis sufferers, it also lowers cholesterol levels, decreasing your chances of heart disease. optimum absorption Here’s another great thing about the kind of fat found in avocados – it helps you absorb nutrients from other foods. You see, when it comes to the nutritional content of what we eat, the amount of iron, vitamin A, calcium, etc. a food contains is only one part of the puzzle. We also need to be able to absorb the nutrients properly and take them where they need to go in our
bodies, and this is often the trickiest part to get right. Some nutrients are what’s known as ‘fat soluble’, meaning that we can only use them if they’re combined with fat. Why are we not told all this in school? Basically put, vitamins A, D, E and K, along with some antioxidants such as carotenoids, need fat in order to be absorbed. One study proved that by adding avocado or cold-pressed avocado oil to a salad or meal, we can absorb anywhere between 2.6 and 15 times more antioxidants, meaning that not only is avocado highly nutritious in its own right, it also spreads its magic by increasing the nutritional value of other plant foods. Impressive, right? tricks to up your consumption There are endless ways to introduce or increase the amount of avocado in your diet, both sweet and savoury.
A quick internet search for avocado recipes should give you plenty of inspiration. But how to get avocado goodness into your sceptical children, reluctant partners or even yourself, if anything beyond guacamole is a no-no? Tip number one is, as with most things in life, to add some chocolate and see how much better everything looks. Avocados are surprisingly delicious mixed with cocoa powder and feature in some seriously gooey and delicious desserts. Really can’t stand them? Fair enough. These superheroes can be beneficial in other ways too – mash them up and apply to your face and hair for a deeply hydrating treatment. In simple terms, few things rival the avocado when it comes to healthy eating. Get some on your plate, in your salad, on your hair and in your lives now. Natural VegaN
From the coffee-loving hipsters to the wellness enthusiasts, it seems that everyone is jumping on the colourful latte trend. Here, we investigate the nutritional benefits of these vibrant drinks and offer some recipes to make at home.
f you’re a foodie or love Instagram wellness accounts, you’ve probably seen images of bright, beautifully coloured lattes, ranging from green, blue and yellow to pink and even black. These are the ‘rainbow lattes’. While food dyes were first used to create shades, the health scene has turned them into superfood drinks using natural powders instead. Unlike ordinary lattes, where contrasting colours of milk and coffee are used, rainbow lattes usually don’t contain caffeine and use turmeric, beetroot, green algae, matcha tea and even charcoal to add colour and the nutritional benefits that come along with them. One you’re probably very familiar with is a matcha latte, which is simply matcha green tea powder blended with frothy almond or coconut milk and maybe a generous sprinkle of cinnamon. A better alternative to your morning cup of coffee, it will give you a boost of energy that will be slowly released throughout the morning without causing the sudden rise and then crash of normal caffeine. And it contains L-theanine, an amino acid that stimulates calmness without drowsiness and can balance out the caffeine content. Plus it aids the increase of concentration – perfect before an exam! Green tea is known to be rich in antioxidants, which are even 34
more concentrated in matcha. One especially, called epigallocatechin gallate (EGCG), supports skin health by reducing inflammation and free radicals that accelerate skin ageing. So you can enjoy your latte and glow from the inside out! The green opTion If you’ve seen pictures of green lattes that look a bit darker, almost a deep blue-green colour, they’re probably made with spirulina and chlorella that have been mixed with nut milk and often the addition of spices and a touch of natural sweetener. It’s the perfect way to have a dose of greens if you’re not a fan of vegetables or don’t like the taste of green superfoods by themselves. Spirulina and chlorella are a powerhouse of essential nutrients such as vitamins, trace minerals, iron, essential fatty acids and plantbased protein thanks to a high chlorophyll content. Spirulina is rich in easily digestible amino acids and powerful antioxidants that protect cells from damage, such as phycocyanin and beta-carotene. It also stimulates the immune system. Chlorella is another concentrated chlorophyll source that is great at pulling toxins from our tissues and helps eliminate them, as well
as facilitating the removal of heavy metals. An additional beautiful rainbow latte made from algae is blue latte. It will definitely be loved by kids too, as it looks like it came straight from the world of Smurfs! It’s created using the E3 Live Blue Majik algae powder to give your latte the prettiest shade of blue. Perfect paired with coconut milk, vanilla and ginger. It’s like drinking a magic potion! Just like spirulina and chlorella, Blue Majik is very nutrient dense, filled with vitamin B12, minerals, enzymes and compounds that have strong
antioxidants and anti-inflammatory properties that can benefit our cellsâ€™ integrity and the health of our tissues and brain. One of them is C-phycocyanin, a type of storage protein rich in amino acids that gives this algae its bright blue colour. Nature is magic. Another latte that seems to have come straight out of a fairytale is the beetroot latte with its vivid pink colour. Delicious mixed with ginger or with the addition of rose oil and a sprinkle of edible flower petals on top. Beetroots are another good source of antioxidants such as vitamin C,
manganese, and betalains, which give these vegetables their deep red colour. All these compounds can support the lowering of systemic inflammation in the body caused by internal or external stressors in our everyday lives and reduce oxidation. Plus, betalains can support liver detoxification phase two, where toxins are made water soluble so they can be then excreted from the body. Sometimes, pink lattes will be made from pitaya, or dragon fruit, which is a delicious fruit of a cactus plant grown in Central and South
America and South East Asia. The frozen pulp can be used in smoothie bowls, while the dried pulp powder can be whisked into warm nut milk to create a bright pink drink. golden milk You may also have tried golden milks or turmeric lattes, where turmeric powder is mixed with black pepper, spices, maybe coconut oil, and added to frothy plant-based milks. I personally love adding cinnamon, ginger, cardamom and vanilla and pair the turmeric paste with coconut milk â€“ heavenly! Natural VegaN
Make your own rainbow Magic! By AlEssANDRA FElIcE either use 230ml plant-based milk or make homemade nut/coconut milk by blending 450ml water with 150g nuts/coconut chips, a pinch of salt, 1 tsp vanilla and an optional 1 Medjool date or 1 tbsp sweetener of choice. Then use 230ml for the latte recipe. Blue-green laTTe ¼–½ tsp spirulina/blue Majik powder 1 tsp cinnamon ½–1 tbsp sweetener of choice (if blending, you can add 1–2 dates instead) ½ tsp vanilla extract or powder 230ml (8fl oz) coconut milk pink laTTe 2 tbsp hot water 1 tsp beetroot powder ¼ tsp ginger ½ tsp vanilla extract or powder 2 tbsp hot water ½–1 tbsp sweetener of choice
Golden milk comes from the Ayurvedic tradition, where turmeric has long been used to support a healthy inflammatory response. This spice contains special compounds that can actually block inflammatory responses in the body and act as anti-inflammatory drugs. Now, you may not be able to get all these powerful effects from a teaspoon of the powder, but you can still sip on a warm mug a day to enjoy some of its benefits. In India, this comforting drink is used at bedtime for its soothing effect on the digestive and nervous system. If you’re not a lover of bright colours, there is still a rainbow latte just for you – charcoal latte. Made with the addition of activated charcoal powder, it gives the drink a grey and black hue. You can pair it with any dairy-free milk of choice, but make sure to use only a tiny amount of the powder so that the latte can still have a pleasant taste. Also, mix in a pinch of vanilla and a touch of sweetener. Activated charcoal tends to be 36
used in gastrointestinal issues such as bloating, indigestion and irritable bowel, as it can reduce tension and discomfort while binding to toxins, helping to eliminate them. The tiny amount in the lattes will unlikely have any major effects on your health, though, but it will still be nice to sip on a black magic potion! Whether you order your latte at a cafe or make your own, for best results and a true ‘latte-like’ texture, choose a milk that froths well. Coconut, almond and cashew are all good options. If you want to try green lattes, start by adding half a teaspoon of green powder and see how you like the taste, adjusting with more milk, sweetener or spices. Spices are great in rainbow lattes and complement the different powders, so experiment with unique combinations. If you want your rainbow mug extra fluffy, use a handheld milk frother or, if you have a blender, blend the drink for a little while – it incorporates air and becomes nice and frothy.
(if blending, you can add 1–2 dates instead) 230ml almond milk WiThouT Blender Add the spirulina/beetroot powder, spices and vanilla to a mediumlarge mug. Pour a tbsp hot water over the powder and whisk until it forms a thick paste. Add sweetener and the rest of the hot water, whisking until the powder is completely dissolved. Pour the milk into a medium saucepan and warm over medium high heat until warm, but not boiling. Froth the milk and then pour into the mug. WiTh Blender Pour the warmed up milk into a blender together with the rest of the ingredients, blending until smooth and frothy. Pour into your favourite mug and enjoy. You can even make more and store in an airtight container in the fridge. Simply warm up again or shake and enjoy chilled or iced!
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GRAIN go with the
Joanna Farrow examines the nutritional benefits of ancient grains and offers some mouthwatering recipes.
grains containing gluten Barley
all the grains here contain gluten, but to varying amounts – spelt, for instance, contains less gluten than regular wheat.
one of the oldest cultivated true grains, barley is a plump, hearty grain, most frequently bought ‘pearled’, which means that some of the bran has been removed. ‘Pot’ barley, the wholegrain version, is added to soups, stews and salads.
Rye is most commonly ground into flour, but the whole grain – dark, rich and distinctly flavoured – can be used in place of any other grain in salads, soups, casseroles and baked recipes. widely used in Scandinavia and Northern Europe, rye partners well with the flavour of caraway.
Bulgur is the wholegrain wheat berry, partially steamed or par-boiled and broken into smaller pieces without losing any of the nutritious bran and germ. it contains the same nutrients as wheat but cooks much faster. it’s similar to ‘cracked wheat’, which is made from raw wheat berries.
whole oat grains with only the husks removed are referred to as ‘groats’. Most oats are cut into pieces of varying sizes – called oatmeal – or steamed and rolled into flakes, both of which speed up cooking times. oats are mostly used in sweet dishes, baking and oatmeal, but are great for savoury recipes too.
Farro, also knows as emmer wheat, is a hard wheat from the Middle east and Mediterranean. it is traditionally popular in italian cooking, where it’s used widely in risottos. Because of its association with italian food, it has a bit of a reputation for being a ‘foodie’ grain.
Spelt was cultivated on a large scale in europe until the arrival of modern wheat-farming methods. its decline was only recently reversed as spelt became desirable as a lower-gluten, nutritious alternative to common wheat. it’s now used widely in bread making, baking and savoury dishes.
Freekeh is the grain of young wheat, harvested while the wheat is still green, then roasted, dried and rubbed to give a nutty flavour with a hint of smokiness. the name freekeh is also used to describe the toasted grains of spelt and barley.
Kamut has long, slender, brown grains that turn plump and juicy when cooked. Now grown in North america, it’s gradually becoming better known as a versatile and useful grain, good in both sweet and savoury dishes.
wheat is the largest of the grain families and includes the ancient varieties of spelt, farro, freekeh, kamut and bulgur wheat. the wheat berry is not a berry at all, but the whole wheat kernel. one of the most prolific grains worldwide, there are many different varieties, which fall into three main categories of ‘hard’, ‘soft’ and ‘durum’.
gluten-Free grains amaranth
once a staple food in South america, the popularity of amaranth has now spread across the world, where both the seeds and leaves are eaten. Cooked in liquid, amaranth quickly turns to a pulpy, oatmeal-like consistency. when popped, the grains remain dry and separate, perfect for adding to breakfast dishes, salads, snacks and sweet treats.
Quinoa can be grown in the most extreme climates and is hugely versatile in cooking – from salads, soups, stews and vegetable dishes to baking. there are many types – all similarly nutritious and adaptable to different dishes. Quinoa plays an important role in gluten-free recipes as a substitute for couscous, and as a flour for baking.
Buckwheat is unrelated to wheat and is completely gluten free, harvested from a plant of the same family as rhubarb and sorrel. it cooks very quickly and is particularly good in salads. Buckwheat flour is used in Asian noodles, crêpes and blinis – for which it’s most well known. roasted buckwheat is called kasha.
Corn covers a wide range of foods that include popcorn, polenta, masa harina and hominy, all of which are produced from different varieties of the same plant. this highly versatile grain is widely used throughout the world. it works well in sweet and savoury dishes, particularly spicy ones.
Millet is harvested from a type of grass and is one of the most ancient of the gluten-free grains. although grown largely for animal feed and bird food, millet serves as a great alternative to wheat, corn and rice grains. it’s renowned for being highly alkaline, helping maintain a good ph balance in the body.
the smallest of all the grains, teff could be mistaken for flour from a distance. of african origin, teff comes in various shades, both pale and dark. Not as versatile as some other grains, it still serves many uses, including its thickening qualities in stews and as an integral ingredient in flatbreads and baking.
Still one of the lesser-known gluten-free grains, these creamy-coloured grains are extracted from a plant related to sugar cane. Maintaining its pearly round shape during cooking, it’s particularly suited to salads, soups and pilafs. its high moisture content means that after corn, it’s the most successful grain to ‘pop’
wild rice is not a rice at all, but a type of grass native to North america. the long, black, needle-like grains barely change in colour when cooked, contrasting dramatically with other colourful ingredients it is mixed with. this makes it a lovely addition to salads and vegetable dishes, both in appearance and goodness.
GLUTEN-FREE mUEsLi wiTh TRopicaL FRUiTs ServeS 4 75g millet flakes 50g buckwheat flakes 10g popped amaranth 3 tbsp sunflower seeds 1 tbsp coconut palm sugar or light muscovado sugar finely grated zest of 2 limes a good pinch each of ground ginger and cinnamon 50g raisins 50g mixed dried tropical fruits such as papaya, pineapple or mango, chopped 25g roughly chopped Brazil, pecan or cashew nuts Combine all the grains, sunflower seeds, sugar, lime zest and spice in a bowl and mix well so that all the flavours are combined. add the fruits and nuts and mix well. Transfer to a jar or other airtight container and store in a cool place for up to one month.
Bulgur wheat & split pea dhal ServeS 4 4 tbsp vegetable oil 3 onions, sliced 3 garlic cloves, sliced large thumb-sized piece of fresh ginger, peeled and finely chopped 1 tsp ground turmeric 1 tsp ground cumin 200g yellow split peas, rinsed 2 large carrots, chopped 75g bulgur wheat, rinsed 840ml vegetable stock 2 tbsp curry leaves ½ tsp dried chilli flakes 3 tbsp pumpkin seeds 3 tbsp roughly chopped fresh coriander
Heat 3 tbsp of the oil in a large frying pan and sauté the onions for 12 to 15 minutes, stirring frequently, until soft and golden. Lift out half the onions to a plate. add the garlic, ginger, turmeric and cumin to the pan and sauté, stirring, for 1 minute. add the split peas, carrots, bulgur and stock to the pan and bring to a simmer. Cover and cook on the lowest heat for 50 minutes until the bulgur and split peas are very tender and the mixture is thick and pulpy. Season to taste.
Heat the remaining oil in a small frying pan or saucepan and sprinkle in the curry leaves, chilli flakes and pumpkin seeds. Sauté for 30 seconds or until the curry leaves start to crisp. add the reserved cooked onion to the pan and then stir for a minute until heated through. Transfer the dhal to a serving dish. Stir the coriander into the onion mixture and spoon on top of the dhal to serve.
avocado mash wiTh spicy GRaiNs ServeS 4 50g pot barley 3 ripe avocados 2 tsp lime juice 2 tbsp mild olive oil or sunflower oil 25g chopped hazelnuts 2 tbsp black sesame seeds 1 tbsp coriander seeds, lightly crushed 1 tbsp cumin seeds, lightly crushed Â˝ tsp sea salt freshly ground black pepper, to taste 3 tbsp chopped fresh coriander extra olive oil, to drizzle lime wedges, to serve Cook the barley in boiling water for about 40 minutes until the grains are very tender and beginning to lose shape. Drain thoroughly and tip out onto several sheets of kitchen paper to dry. Halve and stone the avocados and scoop out the flesh. Mash in a bowl or in a blender with the lime juice and transfer to a serving dish. Heat the oil in a frying pan and add the cooked barley and hazelnuts. Cook, stirring, for 2 to 3 minutes until the nuts start to colour. add all the seeds and the sea salt and season with pepper. Cook gently for a further 2 minutes. Stir in the coriander and leave to cool. Sprinkle a little of the mixture over the avocado and drizzle with olive oil. Put the rest in a separate bowl and serve with lime wedges.
The extract on pages 36-40 is taken from Super Grains by Joanna Farrow, published by Murdoch Books. (RRP $27.99.) This book contains non-vegan recipes.
Summer entertaining is made easy with these flavoursome meals.
GREEN MUSHIE NOODLE BOWL See page 47
GINGER & MISO GLAZED EGGPLANT See page 47
MUSHIE BURGERS WITH THE LOT See page 47
RAW SATAY PAD THAI SALAD See page 47
GREEN MUSHIE NOODLE BOWL SERVES 2 1 tbsp plant-based oil 6 cups (400g) button mushrooms, sliced 2 cloves garlic, peeled and crushed 1 tbsp fresh thyme leaves 1 cup (30g) curly leaf parsley, finely chopped 2 large zucchinis, spiralised 1 ⁄8 tsp good-quality mineral salt ½ cup (70g) pine nuts TO SERVE ½ cup cashew parmesan ½ cup (15g) parsley leaves Heat oil in a large non-stick fry pan. Add mushrooms, garlic and thyme and sauté on medium heat for about 10 minutes or until cooked through. Reduce to a low heat, add parsley, zucchini noodles and salt and stir through. Transfer into a large serving bowl and top with pine nuts and extra parsley. Add cashew parmesan to taste.
GINGER & MISO GLAZED EGGPLANT SERVES 2 FOR THE EGGPLANT 2 medium eggplants 3 tbsp miso paste 3 tbsp coconut sugar 2 tbsp apple cider vinegar 3 tsp freshly grated ginger 1 tbsp spring onion, finely sliced 2 tsp sesame seeds FOR THE SALAD 2 cups (200g) red cabbage, shredded 2 medium carrots, ribboned 1 medium avocado, peeled, stoned and diced 1 cup (100g) mung bean sprouts Pre-heat oven to 200°C Begin by slicing the eggplants in half and scoring in a diamond pattern, being careful not to pierce through the skin. Place skin side down on a baking tray lined with baking paper and sprinkle with salt. Bake for 20 minutes. The eggplant should become soft to the touch.
Mix together the miso paste, coconut sugar, apple cider vinegar and ginger in a bowl. Spread 2/3 of the mixture over the eggplant and return to the oven for 15 minutes or until the glaze begins to caramelise. Toss the salad ingredients together, add another splash of the apple cider vinegar to the remaining glaze mixture and stir together. Pour this over the salad. Sprinkle eggplant with spring onions and sesame seeds and serve with a generous helping of salad. Enjoy!
MUSHIE BURGERS WITH THE LOT MAKES 4 BURGERS 1 large (400g) sweet potato, peeled and diced 1 can (250g) cannellini beans, drained and rinsed 1 cup (30g) continental parsley ½ cup (40g) spring onion, finely sliced 1 clove garlic, finely diced or crushed 1 tbsp fresh thyme leaves ¼ tsp good quality mineral salt ¼ cup sesame seeds FOR THE FILLING 2 cos lettuce leaves, halved 1 lime, halved 1 large avocado, roughly mashed 4 tbsp beetroot relish ¼ cup bean shoots
Brush the topside of each mushroom with a little oil, heat a non-stick fry pan and toast mushrooms on both sides. To assemble your burgers, place half the mushrooms topside down, then simply stack with a few pieces of cos lettuce and one patty each. Squeeze lime juice over avocado and spread over patties. Top with beetroot relish and a sprinkling of bean shoots. The remaining mushrooms are placed on top to complete the burger. Enjoy!
RAW SATAY PAD THAI SALAD SERVES 2 FOR THE SALAD 2 medium zucchinis, spiralised 2 cups red cabbage, finely shredded ½ cup spring onions, finely chopped ½ large red capsicum, thinly sliced 1 medium carrot, ribboned 1 cup pea shoots 1 cup fresh coriander leaves FOR THE DRESSING Satay dipping sauce TO SERVE 1 tbsp coriander leaves ½ cup cashews Combine all salad ingredients in a bowl and toss together. Add satay sauce and mix well. Top with cashews and extra coriander to serve.
FOR THE ‘BUNS’ 8 large Portobello mushrooms, stalks removed 1 tsp sunflower oil Pre-heat oven to 180°C. Steam sweet potato in a steaming basket for about 10 minutes until you can easily pierce through with a fork. Transfer into a bowl. Add cannellini beans, parsley, spring onion, garlic, thyme and salt and mash together with a fork, mixing well. Mould mixture into 4 patties. Roll in sesame seeds and lay out on a baking paper lined tray. Bake for 30 minutes, turning half way.
The recipes on pages 43–46 are taken from Natural Harry, written by Harriet Burrell, with photography by Nikole Ramsay, $49.95. This book is self-published and is available online at naturalharry.com.au and nikoleramsay.com.
6 VEGETABLE & ‘CHEESE’ SOUP See page 50
CURRIED CHICKPEA SALAD See page 50
6 VEGETABLE & ‘CHEESE’ SOUP MAKES 2 TO 2.5L (4 SERVINGS)
Discover vegetarian food that is inspiring, inventive and satisfying. Whether you’re a full-time vegetarian, a vegan, or someone who just likes eating the occasional meal without meat, these mouth-watering recipes will surprise and delight you.
2 tbsp extra-virgin olive oil 1 medium-large onion, chopped 3 large cloves garlic, minced 225g celery, chopped (about 2 to 3 stalks) 2 medium carrots, peeled and chopped 1 large broccoli head, cut into florets 1 small sweet potato, peeled and chopped 1.25 to 1.5ml low-sodium vegetable broth, as needed 3–4 tbsps nutritional yeast, to taste salt and pepper, to taste ¼ tsp cayenne pepper, optional white wine vinegar or fresh lemon juice, to taste toasted pumpkin seeds, for serving garlic croutons, for serving In a large pot, heat the oil over medium heat. Add the onion, garlic, and a couple pinches of salt and sauté over medium heat for 3 to 4 minutes until the onion is softened. Add the celery, carrots, broccoli, and sweet potato. Continue to sauté over medium heat for about 5 minutes. Stir frequently. Add the broth and stir. Bring the soup to a low boil. Cover and simmer over mediumlow heat for 12 to 15 minutes, or until the vegetables are fork-tender. Turn off the heat and remove the lid. Allow the soup to cool slightly for 5 minutes or so. Carefully scoop the soup into a blender (you might have to do this in a couple of batches depending on the size of your blender). Add 3 tbsp of nutritional yeast, ½ teaspoon of salt, and cayenne (if using). Alternatively, you can use a stick blender. With the blender lid ajar (to allow the steam to escape), carefully blend the mixture starting at a low speed and increasing the speed until the soup is smooth.
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Pour the puréed soup back into the pot. Stir and add more salt, to taste. Then, add more nutritional yeast (if desired), black pepper, and vinegar, to taste. Ladle the soup into bowls. Garnish with toasted pumpkin seeds and croutons, if desired.
Transfer leftovers into a Mason jar and allow to cool before securing the lid and storing in the fridge for 5 to 7 days. To freeze, add cooled soup into a container or Mason jar, leaving an inch (2.5cm) at the top for expansion. Secure lid and freeze for 1 to 2 months.
CURRIED CHICKPEA SALAD SERVES 3 1 x 400g can chickpeas, drained and rinsed 3 spring onions, thinly sliced 90g finely chopped red capsicum 15g fresh coriander leaves, finely chopped 3 tbsp vegan mayo 1 clove garlic, minced ½ tsp grated fresh ginger, or to taste ½ tsp ground turmeric ½ tsp curry powder, or more to taste 1–1½ tsp fresh lemon juice, to taste ½ tsp plus ½ tsp fine sea salt, or to taste freshly ground black pepper cayenne pepper, optional In a large bowl, mash the chickpeas with a potato masher until flaked in texture. Stir in the spring onions, capsicum, coriander, mayonnaise, garlic, ginger, turmeric and curry powder until combined. Stir in the lemon juice, salt and black pepper, adjusting the quantities to taste. Add a dash or two of cayenne if you want some heat. Serve with toasted bread, crackers, on wholemeal wraps, or on top of a basic leafy green salad. The salad will keep in an airtight container in the fridge for 3 to 4 days. Stir well before serving. You can also transfer the salad to a freezer-safe zip-top bag, press out all the air, and freeze for up to 1 month. MAKE IT SOY FREE If you’d like a soy-free version of this salad, be sure to use soy-free vegan mayonnaise. FOR LEMON-DILL CHICKPEA SALAD Omit the coriander, ginger, turmeric and curry powder. Replace it with 1½ tsp yellow mustard and 2 tsp minced fresh dill, and increase the lemon juice to 1½ to 3 tsp, to taste.
Pulled jackfruit rolls See page 54
Street food Food on the go doesnâ€™t have to be bland and unhealthy. These dishes prove thereâ€™s a way to pack flavour in, without compromising on quality.
teriyaki temPeh tacos See page 54
orange Vegemite noodles See page 54
The recipes on page 51-53 are taken from Bold Flavored Vegan Cooking by Celine Steen, published by Page Street Publishing. (RRP $32.99.) Natural VegaN
teriyaki temPeh tacos MAkES 8 TAcoS For the rice 188g dry brown jasmine rice, cooked with 1 tsp toasted sesame oil 1 tbsp brown rice vinegar 1 tsp ume plum vinegar For the tempeh 1½ tsp toasted sesame oil 1½ tsp low-sodium tamari 227g tempeh, cut into bite-sized pieces 120ml teriyaki sauce, divided For the Vegetables 1½ tsp toasted sesame oil 4 garlic cloves, peeled and minced 227g fresh snow peas, cut in two 1 red capsicum, trimmed and chopped 147g sliced baby corn 65g sliced water chestnuts, chopped For the tacos 8 x 15cm corn tacos, heated to soften 96g drained kimchi, chopped (optional) 2 tbsp roast sesame seeds vegan sriracha sauce 40g spring onions toasted sesame oil For teriyaki sauce 1 tbsp organic cornflour 150ml water 120ml vegan mirin 120ml low-sodium tamari 80g agave nectar 1 tsp ground ginger 1 tsp dried shiitake powder 1 tsp vegan sriracha sauce For the teriyaki sauce, place the cornflour in a small bowl. Stir with 2 tbsp water to dissolve. Place in a saucepan along with the remaining water, mirin, tamari, agave, ginger, shiitake powder and sriracha. Whisk to combine. Bring to a low boil, whisking constantly. Lower the heat to medium, and cook until thickened, about 10 minutes. Stir occasionally and adjust the heat as needed. Set aside. For the rice, fluff the cooked rice and place in a bowl, gently folding with the vinegars. Set aside. For the tempeh, place the oil, tamari and tempeh in a non-stick skillet. Sauté on medium-high heat for 2 minutes, stirring occasionally, and add 4 tbsp teriyaki sauce. Sauté on medium heat until glazed and golden, stirring occasionally, about 8 minutes. Set aside.
For the vegetables, place the oil, garlic, snow peas, capsicum and baby corn in a non-stick skillet. Sauté for 2 minutes. Add 3 tbsp teriyaki sauce and the water chestnuts, stir well and cook until tender, but still crisp, about 4 minutes. Set aside. To assemble, in the centre of each tortilla, add 1 tbsp rice, 2 tbsp vegies, 1 tbsp kimchi (if using) and six cubes of tempeh. Drizzle 1 tbsp teriyaki sauce over the filling. Top with sesame seeds, sriracha to taste and spring onions. Drizzle with sesame oil, fold and serve immediately.
orange Vegemite noodles SErvES 3
2 tsp organic cornflour 60ml fresh orange juice – about 1 orange, grate the zest of half the orange before juicing 60ml mushroom dashi 1½ tbsp low-sodium tamari 1–2 tbsp Vegemite, to taste 2 tbsp agave nectar 1 tbsp melted coconut oil or peanut oil 227g tempeh or super firm tofu, cut into bite-sized cubes 255g shredded cabbage (both colours) and carrot 2 large garlic cloves, minced 1 small mild or hot pepper, seeded, cored and minced 3 bundles of instant ramen (about 150g total), cooked according to package directions shichimi togarashi and thinly sliced spring onions, to serve Place the cornflour in a small saucepan and whisk to combine with the orange juice. Add the dashi, tamari, vegemite and agave nectar. Whisk to combine. Alternatively, combine these ingredients in a blender if the Vegemite is extremely thick. Heat on medium-high heat and cook until it starts to thicken, about 4 minutes, whisking frequently. Set aside. Heat the oil in a large skillet on medium heat. Add the tempeh cubes and sauté
until golden brown, about 6 minutes, stirring frequently. Add the cabbage, garlic and pepper. Sauté until just softened, about 4 minutes, stirring frequently. Add the yeast extract sauce, stirring to combine, and cook for another minute. Divide the cooked noodles among three bowls. Top with the tempeh, shichimi togarashi to taste and the spring onions.
Pulled jackfruit rolls MAkES 8 roLLS 1 tbsp grapeseed oil or olive oil 1 capsicum, chopped 4 large garlic cloves, minced 1 medium red onion, chopped 2 x 567g tins of young green jackfruit in brine, drained and rinsed 160g gochujang paste 90g organic ketchup 1½ tbsp agave nectar 3 tbsp fresh lime juice 1½ tbsp low-sodium tamari 2 tbsp mushroom dashi ½ tsp lapsang souchong tea leaves (or ¼–½ tsp liquid smoke, to taste) 2 tsp pickled ginger, minced 8 vegan french bread rolls, toasted vegan mayo to garnish shredded red cabbage, sliced cucumber, spring onions, asian pear pickles, lime wedges Place the oil, capscicum, garlic and onion in a large pot. Heat on medium-high and cook for 4 minutes, just to start releasing the flavours and to soften slightly. Add the jackfruit, stirring to combine, and cook for 2 minutes. Meanwhile, whisk the gochujang, ketchup, agave, lime juice, tamari, dashi and tea in a medium bowl. Pour onto the vegetables along with the ginger. Bring to a low boil, stirring to combine. reduce the heat to a simmer, cover and cook for 1 hour, stirring occasionally and adjusting the heat as needed. Use two forks to shred the jackfruit; being careful not to damage the pot. Spread the mayo on both sides of the toasted bread. cover with shredded cabbage. Divide the jackfruit among the sandwiches. Top with cucumber slices, spring onions and pickles, to taste. Serve immediately.
ProVenรงal socca See page 58
fiVe sPice tofu & mushrooms with chinese Pancakes See page 58
sPicy carrot falafels with coriander Pesto See page 58
This recipe is taken from The Chickpea Cookbook by Heather Thomas, photography by Joff Lee, published by Ebury Press. (RRP $29.95.) This book contains non-vegan recipes. 56
Marinated tofu steak with sesaMe & Mango salsa See page 58
marinated tofu steak with sesame & mango salsa By ALEx MAckAy SErvES 2 1 x 350-400g piece of tofu 4 tbsp lime juice (1½ limes) 6 tbsp red curry paste 40g sesame seeds ½ a medium red onion (about 75g), peeled and thinly sliced ½ tsp caster sugar 100g mango flesh (about ½ a small one), cut into 1cm (½in) dice 2 tbsp extra-virgin olive oil 1 baby gem lettuce, large leaves separated (you need six), hearts sliced 2 tbsp vegetable oil 60g beansprouts 50g peanuts (pre-salted are fine) 2 tbsp sliced mint salt, cayenne pepper and powdered seaweed (optional) Start with the tofu. Cut it in half through the middle. Dry it as well as you can with kitchen paper. Put the two halves on a plate. Brush each tofu steak all over with 1 tbsp lime juice. Season with salt, cayenne pepper and powdered seaweed (optional) to taste. Brush each piece all over with 1½ tbsp curry paste. Scatter half of the sesame seeds over the tofu. Press the seeds in gently. Turn both pieces of tofu over. Scatter and press the second half of the seeds on the second side. Leave to marinate for at least 10 minutes and up to a day. While the tofu marinates, make the mango salsa. In a medium sized bowl, add the sliced onion, a pinch of salt, ½ tsp sugar, 1 tbsp curry paste and 2 tbsp lime juice. Leave to sit for 5 minutes to soften the onions. Add the mango and the olive oil. Season to taste. Put the baby gem onto one side of your plates. Get a non-stick pan just large enough to comfortably hold the tofu. Add the vegetable oil and get it really hot. Carefully put the tofu steaks into the pan, you need to hear a very strong sizzle. Turn the heat down to medium. Fry for 3-4 minutes on each side until the sesame seeds are golden – turn the heat to low if needed. Put the tofu next to the baby gem on the plates.
Add the beansprouts and peanuts to the pan. Sauté for 1 minute over a high heat, just to warm them through. Take the pan off the heat. Add the mint. Scatter the beansprouts, peanuts and mint over the baby gem. Spoon the salsa over the top. Serve each tofu steak with 1 tbsp red curry paste on the side.
fiVe sPice tofu & mushrooms with chinese Pancakes By kATE HArriSon SErvES 2 2cm (¾in) piece of fresh ginger, peeled and grated 1 tbsp tamari or soy sauce 2 tbsp rice wine vinegar 1 tsp five spice powder 100g exotic mushrooms, such as shiitake and oyster, cut into chunks 100g tofu, cut into chunks 1 small leek, around 100g, sliced lengthwise 1 tsp sesame oil ½ tsp agave nectar 6 chinese pancakes or whole leaves of 1 little gem lettuce ½ a small cucumber, sliced into thin strips 4 spring onions, sliced into thin strips 30g lettuce, shredded 20ml ready-made hoisin sauce Mix the grated ginger with the tamari or soy, vinegar and five spice powder in a bowl, adding the mushrooms and tofu (if there’s not quite enough liquid, add a tbsp of water). Marinate for at least 1 hour, or overnight in the fridge. Fry the leek for 2 to 3 minutes in sesame oil until it softens and browns a little. Add the marinated tofu and mushrooms and cook for another 3 to 4 minutes. Add the agave and cook for a further minute. Meanwhile, heat the pancakes according to the packet instructions, if using. Serve the pancakes and mushroom mix at the table with the cucumber, spring onions, lettuce and sauce in little bowls. Spread each pancake with sauce, add the mushroom/tofu mix, top with salad and enjoy!
sPicy carrot falafels with coriander Pesto By HEATHEr THoMAS MAkES 12 50g carrot, finely grated 400g tin of chickpeas, rinsed, drained 1 small green chilli, deseeded and diced 1 garlic clove, crushed finely grated zest of 1 lemon 1 small bunch of flat-leaf parsley, finely chopped 2 tsp plain flour ½ tsp baking powder 1 tsp cumin seeds 1 tsp coriander seeds salt and freshly ground black pepper sunflower oil, for frying For the pesto 50g walnuts or pecans a large bunch of coriander 50g vegan Parmesan, grated 2 garlic cloves a pinch of coarse sea salt crystals 150ml olive oil For the coriander pesto, place the nuts in a blender with the coriander (stalks and leaves), vegan Parmesan, garlic, salt and a little of the oil. Blitz to a sludge and then add the remaining oil in a thin stream through the feed tube, blitzing until smooth. For the falafels, squeeze any excess moisture out of the carrot and pat dry with kitchen towel. Put in a food processor with the chickpeas, chilli, garlic, lemon zest, parsley, flour, baking powder, and salt and pepper to taste. Dry-fry the cumin and coriander seeds in a small pan over a medium heat for about 1 minute until they release their aroma. Take care not to let them burn. remove immediately and add to the other falafel ingredients. Blitz in the food processor until everything is well combined. Divide the mixture into 12 equal-sized portions and shape each one into a small ball. Heat the oil in a large frying pan (skillet) and when it’s hot, add the falafels. Cook for about 2 minutes and then turn them over and cook the other side. They should be golden brown. Remove from the pan and drain on kitchen towel. Serve the hot falafels immediately, drizzled with pesto.
no Piggy Pork mince larB cuPs See page 62
PineaPPle fried rice See page 62
The recipes on pages 60 and 61 are taken from Frugal Vegan by Katie Koteen and Kate Kasbee, published by Page Street Publishing. (RRP $29.99.)
gooey mushroom quesadillas See page 62
gooey mushroom quesadillas By KATIe KoTeen AnD KATe KASBee SeRVeS 4
no Piggy Pork mince larB cuPs By SArAH TAnnEr SeRVeS 4 For the Walnut mince 1 cup raw walnuts 1 tbsp tamari 1 tsp dried ground coriander ½ tsp garlic powder ½ tsp garlic powder 1 tsp lemon juice For the larb cups 8 cos leaves ½ cup grated beetroot ½ cup grated carrot 1 spring onion, finely sliced ½ capsicum, finely diced For the Dressing 1 tbsp tamari 2 tsp toasted sesame oil 1 tsp lemon or lime juice a pinch of chilli flakes micro greens and fresh coriander, to garnish To prepare the walnut mince, put all of the ingredients into a food processor and blitz to form a crumbly ‘mince’-like texture, set aside. Plate up the cos leaves and begin to add layers of the vegetables and spoonfuls of the walnut mince. Finish with a drizzle of the dressing and fresh coriander leaves and micro greens.
PineaPPle fried rice By KATIe KoTeen AnD KATe KASBee SErvES 2 1 tbsp canola oil ½ an onion, diced 3 garlic cloves, minced 1 red capsicum, diced 250g tinned pineapple, drained and diced 1 jalapeño, seeded and diced 25g spring onion, thinly sliced 2 tbsp soy sauce or tamari 1 tbsp coconut sugar 322g cooked brown rice, cold ½ a lime, juiced Add the canola oil to a large skillet and put over medium heat. Stir in the onion and garlic and cook until fragrant, about 3 minutes. Add the red capsicum, pineapple and jalapeño to the skillet. Turn to medium-high heat. Stir constantly until the liquid has evaporated, about 7 minutes. Sprinkle in the spring onion and cook for 30 seconds. Remove from the heat. combine the soy sauce and coconut sugar in a small bowl and microwave for 20 seconds to dissolve the mixture. return the skillet to medium heat and add the rice, stirring occasionally to combine it with the other ingredients. Cook until the moisture from the rice has evaporated, about 5 minutes. Add the soy sauce mixture and stir to fully combine. Remove from heat and stir in the lime juice. Allow the fried rice to cool slightly before serving.
227g extra-firm tofu, drained 150ml water 20g tapioca flour 1½ tbsp nutritional yeast 1½ tsp lemon juice ¾ tsp garlic powder ¾ tsp salt 151g baby Portobello mushrooms, finely chopped 1 tsp red pepper flakes 4 wholewheat tortillas pico de gallo, to serve (optional) guacamole, to serve (optional) For the cheese, first press the tofu with several layers of paper towel to remove as much water as possible. Then, break the tofu into a few small pieces and add them to the bowl of a food processor, followed by the water, tapioca flour, nutritional yeast, lemon juice, garlic powder and salt. Blend until completely smooth. Spray a medium skillet with cooking spray. Sauté the mushrooms until softened, about 3 minutes. Remove from the heat and set aside. Transfer the ‘cheese’ mixture to a small saucepan and stir constantly over low heat. The cheese will begin to clump and eventually become gooey. Add the red pepper flakes and continue stirring for another minute or so. Add the sautéed mushrooms to the cheese mixture and stir to evenly combine. Remove from the heat. Lay the tortillas flat and spread one half with a quarter of the cheese mixture. Fold the tortillas in half and press lightly to seal. Wipe the skillet you used to cook the mushrooms with a paper towel and re-coat with cooking spray. return the skillet to medium heat and cook the quesadillas until lightly brown and crispy, about 2 minutes on each side. repeat with the remaining three tortillas. cut each quesadilla into four pieces and serve immediately with pico de gallo and guacamole, if desired.
End the day on a culinary high.
Twinkle, Twinkle, jewelled rice See page 66
Gazpacho See page 66
This recipe is taken from Hot & Cold Soups by Junita Doidge, published by New Holland Publishers. (RRP $29.99.) This book contains non-vegan recipes.
coconuT-quinoa coleslaw See page 66
Twinkle, Twinkle, jewelled rice BY SARAh BRiTTon SERvES 6-8 2 small yellow onions or 4 shallots 2 medium carrots 1 orange a knob of coconut oil 1½ tsp cumin seeds 1 tsp ground turmeric 4 bay leaves 4 green cardamom pods, crushed 1 cinnamon stick 75g mixed dried fruit (dates, apricots, raisins, cranberries) 400g brown basmati rice, rinsed (if you can, soak the rice for up to 8 hours) 1 litre (1¾pts) water 1 tsp fine sea salt, plus extra as needed 70g raw, unsalted almonds 12g chopped fresh mint leaves 11g chopped fresh chives 90g pomegranate seeds 1 lemon, cut into wedges cold-pressed olive oil, for drizzling Start by dicing the onions and grating the carrots. using a vegetable peeler or a small sharp knife, peel the rind from the orange, removing as little white pith as possible. Slice the rind into matchstick-sized strips and set aside. Reserve the orange flesh for another use. in a medium pot, melt the coconut oil over a medium heat. Add the cumin seeds and cook for 1 minute until fragrant, then add the turmeric, bay leaves, cardamom pods and the cinnamon stick. Stir to coat with the oil and fry for another minute until fragrant. next, add the onions, carrots, orange zest and dried fruit. Cook for about 5 minutes until the onion softens. Drain the rice and add it to the pot with the water and salt. Cover the pot, bring the liquid to the boil, then reduce the heat to low and cook for about 45 minutes until the water has evaporated. Preheat the oven to 150°C/Gas Mark 2. Spread the almonds on a rimmed baking sheet in a single layer. Roast for 20-25 minutes until they are fragrant and slightly darker in colour. (A good way to check is to bite one of the almonds in half and check the colour in the centre, it should be golden.) Remove from the oven and leave to cool completely. Roughly chop the almonds. 66
When the rice is finished cooking, remove from the heat. Scoop the rice out onto a large serving platter to cool slightly and to prevent the grains from sticking together. Sprinkle with the herbs, almonds and pomegranate seeds. Fold to incorporate. Taste and adjust the seasoning (you will likely need to add more salt at this stage). Squeeze a few of the lemon wedges on top. Serve the rice with a drizzle of olive oil and more lemon wedges.
coconuT-quinoa coleslaw BY SARAh BRiTTon SERvES 6-8 for the Quinoa 85g quinoa, soaked if possible 250ml water ¼ tsp fine sea salt for the Dressing 125ml tahini 4 tbsp freshly squeezed lime juice 2 tbsp cold-pressed olive oil 1 tbsp pure maple syrup 185ml water a pinch of sea salt, plus extra as needed 25g fresh mint leaves for the Vegetables 130g red cabbage, shredded 130g green cabbage, shredded 120g kale, shredded 3 medium carrots, julienned 1 red capsicum, stem, seeds and ribs removed, julienned 4 tbsp freshly squeezed lemon juice 1 tbsp cold-pressed olive oil ¼ tsp fine sea salt 100g unsweetened desiccated coconut Rinse the quinoa well. in a small saucepan, combine the quinoa, water and salt. Bring to the boil, reduce the heat to low and cook, covered, for about 20 minutes until all the water is absorbed and the grains are tender. Fluff with a fork. Meanwhile, in a blender, combine all the dressing ingredients. Blend on high until smooth and creamy. Season with more salt as needed. Set aside. in a large bowl, combine the cabbages, kale, carrots and pepper. in a small bowl,
whisk the lemon juice, olive oil and salt together and pour over the vegetables. Toss well and lightly massage the liquid into the kale and cabbage, then leave to marinate for 5-10 minutes. Preheat a dry frying pan over medium heat. When hot, toast the coconut, stirring frequently, for 2-3 minutes until golden brown and fragrant. Remove from the heat and set aside. Add the quinoa and coconut to the vegetable bowl. Toss well to combine. When ready to serve, dish out portions and allow guests to pour the dressing on their salads.
Gazpacho BY JuniTA DoiDGE SERvES 6-8 2 slices of stale bread 2kg tomatoes, roughly chopped 1 cucumber, peeled and chopped 1 green pepper, deseeded and chopped 1 small onion, chopped 2 garlic cloves, chopped 5 tbsp olive oil 1-2 tbsp wine vinegar 1 tsp cumin seeds or ground cumin Soak the bread in a little water and squeeze it out before using – the bread helps to thicken the soup and give it a nice consistency. Blend all the vegetables and garlic in a blender or food processor, and push through a sieve into a bowl. use the blender again to beat the bread, oil and vinegar together. Add some of the tomatoes, the cumin seeds and salt to taste. Add a little water and mix into the bowl with the soup. Add a few ice cubes and leave to become cold. You can add more water if necessary.
Traditionally this soup was made by crushing the ingredients with a mortar and pestle and then adding cold water. Gazpacho traditionally should be served in wooden bowls and eaten with a wooden spoon. You can make large quantities of gazpacho as it keeps well.
sesame soba noodles wiTh sTicky miso mushrooms See page 70
The recipes on pages 67-69 are taken from Land & Sea by Alexandra Dudley, published by Orion. (RRP $55.) This book contains non-vegan recipes. Natural VegaN
shepherdless pie See page 70
baked eGGplanT imam See page 70
sesame soba noodles wiTh sTicky miso mushrooms SERvES 4
250g brown rice soba noodles a knob of coconut oil 1 garlic clove, finely chopped or crushed thumb-sized ginger, peeled and grated or finely chopped 300g broccolini, cut on a diagonal (or green beans, snow peas) 1–2 handfuls of spinach leaves 3 tbsp sesame seeds (toasted or untoasted) for the mushrooms 1 tbsp melted coconut oil or rapeseed oil 2 tbsp brown rice miso paste 1 tsp apple cider vinegar 1 tsp toasted sesame oil 1 tbsp maple syrup 500g chestnut mushrooms, cut in half, or quarters if large for the Dressing 2 tbsp cold-pressed olive oil 1 tsp toasted sesame oil juice of 1 lemon 4 tbsp tamari 4 tbsp almond or peanut butter 1 tbsp maple syrup (optional) to garnish toasted sesame seeds toasted cashews chopped coriander diced red chillies Preheat the oven to 200°C and line a small baking dish with baking paper. For the mushrooms, combine the coconut oil, miso paste, vinegar, sesame oil and syrup in a bowl, then add the mushrooms and coat them in the miso mix using your hands. Tip into the baking dish and roast for about 25 minutes, tossing halfway through. While the mushrooms roast, cook the noodles following the instructions, usually 5 to 6 minutes. Drain and rinse in cold water. in a large frying pan, melt a knob of coconut oil and cook the garlic and ginger for about 1 minute. Add the broccolini and cook for about 3 minutes, tossing it in the ginger and garlic. Add the spinach, allowing it to wilt slightly before stirring in the soba noodles.
Combine the dressing ingredients in a small bowl, then pour into the pan along with the sesame seeds and stir through. Divide the noodles evenly among individual plates and top with the sticky miso mushrooms and whatever garnish you are using; chopped coriander, freshly chopped chilli and toasted sesame seeds is always a delicious combination.
shepherdless pie SERvES 4-6
3 leeks, chopped on the diagonal, roughly 1cm (½in) in width olive oil or coconut oil 2 garlic cloves, crushed or finely chopped 2 zucchinis, thinly sliced 400g tin of organic chopped tomatoes 1 tbsp fresh thyme leaves a handful of cavalo nero, chopped into 1cm (½in) ribbons, or 2 handfuls of spinach or kale 4 large plum vine tomatoes, quartered a large bunch of basil for the topping 2 cauliflower heads, chopped 2 tbsp tahini 2 tsp dijon mustard sea salt and black pepper a handful of thyme, leaves picked 3 tbsp finely grated vegan parmesan Preheat the oven to 200°C. For the topping, bring a large pan of water to the boil and cook the cauliflower until soft, 5-8 minutes. Drain and return to the pan before mashing until as smooth as you can get it. i use a stick blender for this, but a potato masher is fine. Add the tahini, mustard, salt and pepper. Stir everything together and season if necessary. Put the leeks and oil in a large, deep frying pan over medium heat and toss, allowing them to brown a little. Add a few tbsp water and cook until soft, about 5 minutes. Add the garlic and cook for another minute. Add the zucchini and a little oil, tossing everything to coat. Cook for 5 minutes or until the zucchini is just beginning to soften. Add the tomatoes and thyme leaves. Stir. Allow to bubble away for about 8 minutes and thicken slightly. Add the cavalo nero and tomato quarters and cook for 2 minutes or so to wilt the cavalo nero slightly. Taste and season to your liking before stirring through the basil leaves.
Transfer the veg to a 20x30cm (8x12in) ovenproof dish (or 24cm (9½in) diameter round dish). Roughly flatten the top before spreading over the cauliflower mash. Sprinkle over a few more thyme leaves and/or vegan Parmesan, if you wish. Bake in the oven for 20 to 25 minutes or until the tomato has slightly started to bubble up the sides and the whole thing is warm right through. Serve warm.
baked eGGplanT imam
rapeseed or coconut oil, for frying 2 medium onions, finely sliced 3 garlic cloves, crushed 400g tin chopped tomatoes 250g cherry tomatoes, halved 1 tbsp dried thyme 2 tbsp chopped parsley, plus extra to serve 3 tbsp olive oil 3 large or 4 smaller eggplants, cut lengthways into 1cm (½in) slices sea salt and black pepper sourdough loaf, to serve Preheat the oven to 180°C. heat about 1 tbsp oil in a large frying pan and cook the onions until softened. You can add a little water to prevent the onions burning. Add the garlic, tinned tomatoes, cherry tomatoes, thyme, parsley, salt and pepper and simmer for about 10 minutes. in a separate pan, brush the eggplant slices with a little olive oil and lightly fry on both sides to give them some colour. You do not need to cook them through completely. once evenly browned, remove the eggplant and arrange the slices to cover the bottom of a deep, rectangular ovenproof dish (about 20x20cm (8x8in), 4cm (1½in) deep). Cover with a layer of tomato sauce, then repeat layering with more eggplant and sauce. You may get two or three layers depending on the pan size, but finish with a layer of tomato sauce. Put in the oven and bake for 40 to 45 minutes. Delicious served hot or cold. Goes well with sourdough to mop up the sauce.
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Charlotte Willis guides you through becoming the perfect host of your own hand-crafted afternoon tea, no matter what your baking abilities.
here’s nothing quite like 3pm tea time; platters of individually crafted petit fours laid with intricate beauty upon silver serving platters, alongside precisioncut, crust-less finger sandwiches. The finest clotted cream and jam adorning a freshly baked, warm, fruit-laced buttery scone. Traditional English tea poured with care and poise into the daintiest of fine bonechina teacups, served alongside dainty jugs of milk. That’s right, afternoon tea is a vegan’s nightmare. All options on the menu (the black tea without milk most likely to be the only exception) are certainly not vegan friendly. There’s dairy in the baked goods, cane sugar in the jam, sandwiches filled with fish, meat and eggs, need I go on? As you can imagine, when I was invited to attend an afternoon tea as a vegan, I was filled with the same disappointing anticlimactic anticipation of the food I was to 72
receive as when selecting a vegan option on a budget flight or indeed at hospital (fruit platter, anyone?). Even worse, it was to be held at the utmost of set-in-its-old-ways hotels that could possibly have been selected by my seemingly careless omnivorous friends. The venue: Claridge’s London. The dress code: Elegant Smart Casual – No Sportswear, Vests, Trainers, Ripped Jeans. My anticipated experience: starvation with a side order of judgement. The reality? I almost choked on my Earl Grey, when to my table was delivered a fabulous platter of vegan delights, adorned with dairy-free scones, mousse cakes and tartlets, alongside an array of delightful creatively filled finger sandwiches. I was smug, fully carbed up, and left with a sense of accomplishment that even the most revered of institutions would be willing to accommodate my dietary requirements, and to such a high standard. Oh, how times have changed.
HigH tea or afternoon treat As inspiring and aspirational as the menu at such fine establishments may be, I will be the first to admit that I don’t have a qualification from Le Cordon Bleu (although it’s on my to do list, right after finishing this article). Nor do most of us have the foggiest idea of how to create a gelatinous-sphere, the exact temperature at which chocolate should be tempered to have that beautifully satisfying sheen, or have a pantry bursting with exotic ingredients. However, don’t you dare even think of resorting to store-bought items. Where’s the fun in hiding your free-from packaging from your guests? Think of your beaming pride at serving up a plate full of vegan delights, lovingly crafted by your fair hands. Whether you’re a Delia, or a bit more of a Jamie, or perhaps you’ve never touched a sieve in your life – allow me to guide you through becoming the ultimate mad hatter.
T he Traditionalist You Are: A certified cake connoisseur. Baking is practically your side job. You live for finding the ultimate vegan mousse recipe, hoard a collection of piping bags with assorted nozzles, and have a penchant for traditional tastes. The SweeT: Classic afternoon teas typically have a selection of one or two individually sized cake portions. For a more traditional afternoon tea, an essential cake is surely the great Victoria sponge cake. Layered lovingly with raspberry jam and vegan butter icing. Other popular tried and tested cakes will include lemon drizzle, orange and almond, fruit cake, and coffee and walnut. All of the above can be easily veganised with simple recipe
tweaks. Other petit fours may be served alongside your cakes, including pastry fruit tartlets laced with whipped coconut cream and fresh strawberries, a fruitstudded flapjack or individual tray bake slice such as a bakewell or frangipane. The SAvourY: Think finger sandwiches with their crusts removed, cut lengthways, served on wholegrain loaf. There will be no sign of hummus on your sandwiches, instead why not opt for meat-style slices spread lovingly with vegan mayonnaise, mustard and a selection of pickles, vegan cream cheese with chives and cucumber and mushroom pĂ˘tĂŠ. The SconeS: Making vegan scones is simple! Simply substitute the butter
for non-dairy vegan butter or spread (a harder set butter is better than using a vegetable oil here as you will require a short and crumbly texture) and use soy milk or almond milk instead of buttermilk in the recipe and also for glazing. Traditionalists will serve a selection of the freshest icing sugar dusted and vine fruit-studded scones alongside whipped coconut or soy cream and a vegan berry jam or marmalade. Doilies optional. The TeA: Earl grey, sssam, darjeeling or breakfast teas are your most traditional of offerings. These fullbodied black teas incorporate flavours to help contrast the sweetness of the delightful treats and complement those of the sandwiches. NaTural VEgaN
T he Experimental You Are: The type of person that mixes sweet with savoury. If you’re out to impress or stand out from the crowd, then I’m afraid the tried and tested, standard afternoon tea fair just won’t cut the vegan mustard. Avant garde or go home. The SweeT: Leave the Victoria sponge in the bake off tent. For a modern twist on cakes, try marrying seemingly contrasting flavours together in an old-meetsnew culinary fusion. For example, use floral and spicy undertones from cardamom pods, rosemary and lavender alongside nutty ingredients such as pistachio, walnut and almond in your sponge cakes. Looking for an afternoon kick? Tipple your taste buds and use a touch of booze and infuse liquor into your cake batters. Spirits such as rum and whiskey pair well alongside nutty cakes, while cleaner liquors such as vodka and tequila will add a punch to simpler fruity cakes. These can be soaked into the sponges or incorporated into a glaze with ease. Even the newly vegan Guinness can add some serious dark punchy flavour to the most chocolatey of indulgent baked goods. And why stop at simple cakes? Use aquafaba to create vegan meringue kisses or macarons. Create vegan mousses served in shot glasses. Craft a tower of mini trifles. Express your inventive skills with pastries. Let your imagination run wild. The SAvourY: When it comes to designing savoury offerings, who’s to say you can’t serve alternative fair such as smaller canapés or savoury crêpe rolls as a part of afternoon tea? Even sushi could be served with a cup of miso broth as an inventive alternative to traditional sandwiches. 74
However, if you simply want to get inventive with your fillings, some of my favourites include smashed avocado, roasted vegetables and chilli flakes. A minted pea and cannellini bean purée. Pulled jackfruit in a BBQ sauce with relish. Smoked tofu with marinated Asian mushrooms. Spicy chipotle hummus with nut loaf. Sandwiches not your style? How about serving minislider burgers with all the trimmings in a fusion of traditional with irregular. For a lighter alternative, use corn cakes and make open sandwich crackers garnished with micro-salads and sprouted legumes. The SconeS: Transform the humble afternoon tea staple by introducing a variety of different fruits, flavours and even vegetables. A chocolate scone with marmalade will create a Jaffa cake-style dessert, or just the simple addition of coconut flour and dried tropical fruit to a savoury scone gives you a tropical twist on the classic recipe. My ultimate scone however has to be a carrot cake scone. Grated carrot, allspice and dark sugar transform the normal recipe. Serve alongside a whipped vegan cream cheese topping for an indulgent treat. The TeA: When experimenting with more complex foodie flavours, my advice would be to use a traditional tea pairing such as Asssam or breakfast, so as not to overwhelm the senses. However, if a theme is what you are going for, the tea can reflect this. There are a multitude of flavours to suit the most adventurous palate. Try serving the tea in a fanciful infuser, or in less traditional cups and saucers. I am in love with traditional Japanese mugs, which have no handles and are made from cast iron. They give dramatic impact on an Instagram-worthy display.
T he Gluten Free You Are: Looking to host a stunning free-from traditional afternoon tea, or perhaps you’re in need of some ideas in preparation for catering your first glutenfree tea party. Being gluten free doesn’t have to make an impact upon the quality of your food on offer, it just simply involves a few adaptations and tweaks to some of your recipes. The SweeT: Thanks to the everexpanding range of baking flours and raising agents available in most supermarkets, you can be sure of no soggy bottoms or dense cakes. A quick scroll online will tantalise your taste buds with exciting recipes. Why not design a menu of sweet treats that are intrinsically gluten free? Serve up distinctively denser cakes, including double-chocolate brownies and nutflower cakes alongside flapjacks and gluten-free oat-baked biscuits. Almond and orange cake is a winner for sure. The SAvourY: The obvious choice would be to serve simple sandwiches on gluten-free breads. While this is pretty easy, you may want to consider going off-piste. Swerve the sandwiches, opting for lettuce cups filled with pan-fried spinach and mushrooms, rice cakes smothered in smashed avocado with chickpeas and peppers, baked rounds of sweet potato with a Mexican salsa on top, or even a dip-based lunch with raw vegies. The possibilities are endless. The SconeS: Simply substitute the regular flour for gluten-free versions, and make sure you add in a binding agent such as a fruit purée, coconut cream or xanthan gum. As for the fillings, you can be as inventive as you like. For a higher success rate, try baking the scones in larger sizes (around a fist-sized round) as the ingredients will be more likely to bind. The TeA: All teas are naturally gluten free, so this is really up to your tastes.
Charlotte Willis Charlotte is a freelance journalist and health writer who has worked with The Vegan Society and other online vegan publications. Her fields of expertise and interest include vegan nutrition, holistic healthcare, mindfulness and fitness. She is currently researching and studying the various links between food and psychological health while pursuing a doctorate degree in counselling.
T he Novice You Are: The kind of person who would add salt to a dough instead of sugar. Perhaps your idea of baking involves a cake mix and water? Or maybe you’ve never baked anything vegan before. No problem. I’ve got your back. The SweeT: Keep it simple. An all-in-one cake batter mix needs few ingredients and no complicated methodology, but is guaranteed to generate a gloriously golden baked delight. Remember to line the cake tins with baking paper and ensure the oven is at the correct temperature. Use a toothpick in the middle of the sponge to test if the cake is fully baked – if it comes out clean, you’re good to go. Cool, and then fill with a vegan buttercream and strawberries, or for a lighter cake opt for a plain jam sponge. Simple? Yes. Delicious? Absolutely. The SAvourY: One of the simplest ways to incorporate savoury into an afternoon tea is to do a selection of smaller filled savoury bread rolls. No cutting of crusts or precision presentation needed here, it’s as easy as fill or spread with your favourite fillings. You could use bagels sliced in half as open sandwiches, and don’t be afraid to use your imagination when it comes to fillings and toppings. The SconeS: Don’t let the dough intimidate you. Scones are one of the more practical and user-friendly baked goods that are almost novice-proof. Remember to flour the worktop when rolling out and shaping the dough. Avoid ‘overworking’ the dough by handling it too much, and, importantly, line your baking tray to ensure no sticking. The TeA: You can’t go wrong with a pot of loose-leaf breakfast tea, served in a traditional teapot with a strainer. afternoon tea event.
Rafaello slices See page 79
coffee toffee cookies See page 79
These recipes are taken from The Vegan Baker by Dunja Gulin, photography by Clare Winfield, published by Ryland Peters & Small. 78
Rafaello slices Makes 12 slices 130g unbleached plain flour 2 tbsp cornflour 1 tsp baking powder a pinch of salt a pinch of ground turmeric 55g desiccated coconut 100g sunflower oil 180g brown rice syrup 2 tbsp plain soy milk ½ tsp vanilla extract 1 tsp lemon juice or apple cider vinegar For the Frosting 5 tbsp cornflour 365ml vanilla-flavoured soy milk 100g raw brown sugar, plus 2 tbsp ¼ tsp vanilla bourbon powder a pinch of ground turmeric 100g vegan margarine, at room temperature 55g desiccated coconut, lightly toasted
coffee toffee cookies Makes 25 30g raw cocoa beans (or nibs) or 30g cocoa powder 100g coconut oil 100g demerara sugar 60ml soy milk 2 tsp coffee extract ¼ tsp apple cider vinegar 200g unbleached spelt flour ½ tsp baking powder 1 tbsp ground flaxseed ¼ tsp bourbon vanilla powder 2 tbsp ground almonds ¼ tsp salt ¼ tsp ground cinnamon chopped nuts, for sprinkling
Sift together the flour, cornflour and baking powder in a mixing bowl, then mix in the salt, turmeric and coconut.
For the iCing 65g demerara sugar 1 tbsp cornflour 2 tbsp plain soy milk 1 tsp coffee extract
In a separate bowl, mix the oil, syrup, milk, vanilla extract and lemon juice or vinegar. Pour into the bowl of dry ingredients and mix gently with a spatula until combined.
Preheat the oven to 180°C and line baking sheets with baking paper.
Preheat the oven to 160°c and oil a 24x17cm (9x6in) baking tin.
Spoon the mixture evenly into the prepared baking tin, pressing it down lightly. This mixture is thicker than you might expect – it slightly resembles moist cookie dough. Put it in the oven and check it after 10 minutes and every couple of minutes thereafter. Remove it from the oven as soon as you see a slight change in colour. If you wait until it gets golden brown, you might end up with a tasty but quite hard base that will be difficult to eat with a fork. When it is ready, remove it from the oven, allow it to cool for a couple of minutes, then cover it with clingfilm to keep it soft. Allow to cool completely.
If using cocoa beans, grind to a fine powder in a coffee or spice grinder.
For the frosting, mix the cornflour into 120ml milk, then stir in the 2 tbsp sugar, the vanilla powder and turmeric.
Divide the dough into 25 and roll into balls. Arrange them on the prepared baking sheets about 2cm (1in) apart. Gently flatten each ball with the back of a spoon, trying to avoid making cracks. Bake in the oven for 9 to 10 minutes. Do not overbake them – they should still be a little soft. Allow to cool completely on the baking sheets.
Heat the remaining milk in a pan until boiling, then remove from the heat and slowly add the cornflour mixture, whisking vigorously. Put back over low heat and whisk for a minute until the sticky cream starts bubbling. Remove from the heat, allow to cool completely and whisk until smooth again. Very finely grind the remaining sugar in a spice mill or food processor. In a bowl, beat the margarine with an electric whisk until soft. Gradually add the powdered sugar and beat until light and fluffy. Add the vanilla cream, gently mixing with a spatula to get an even, smooth frosting. Spread the frosting evenly over the cooled base. Sprinkle the desiccated coconut over it to cover completely. Wrap in foil and refrigerate for a couple of hours before cutting into slices to serve.
If the coconut oil has solidified, put the jar in a bowl of hot water until the oil has softened. Whisk together the oil, sugar, milk, coffee extract and vinegar. In a separate bowl, sift together the flour and baking powder, then stir in the flaxseed, vanilla powder, ground almonds, salt and cinnamon. Tip into the bowl of wet ingredients and mix into a smooth dough with a spatula.
For the icing, it’s better to finely grind the sugar in a coffee or spice grinder, but you can also try without grinding it. Mix the cornflour into the milk in a heatproof bowl. Add the coffee extract and sugar and mix. Set over a saucepan of simmering water (do not let the base of the bowl touch the water) and whisk well for a couple of minutes to allow the starch to thicken slightly over the steam. Remove from the heat, then allow to cool for 10 minutes. Spoon some icing over each cold cookie and sprinkle chopped nuts over the top. Allow to set for at least 1 hour, after which the icing shouldn’t be sticky, but smooth and firm to the touch. Store in an airtight container at room temperature, or, in the summer months, in the fridge. They will keep for up to 2 weeks.
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From entertaining indoors to eating al fresco, these dishes suit any social occasion.
ShiSh kebab wrapS with Spicy Seitan medallionS See page 84
ZUcchini parcelS with SeaSoned Spelt filling See page 84
cheStnUt ballS with tomato SaUce See page 84
ShiSh kebab wrapS with Spicy Seitan medallionS By NAdiNE HorN ANd Jörg MAyEr MAkES 4 wrApS
Cut the peppers and onion into 3cm (1¼in) pieces and thread them with the medallions onto metal skewers.
For the Seitan 225g seitan fix (vital wheat gluten) 3 tbsp yeast flakes 1 tbsp cornflour 2 tsp paprika 1 tsp ground cumin 1 tsp garlic powder ¾ tsp ground cinnamon ½ tsp pepper ½ tsp salt 100g beetroot 2 tbsp soy sauce 2 tbsp vegan worcestershire sauce 2 tbsp olive oil 1 tbsp sugar beet syrup
Brush the skewers with the remaining marinade and grill them over direct heat for 3 to 4 minutes each side, then place them over indirect heat and cook for another 6 minutes, turning them from time to time.
For the Marinade 1 garlic clove 2 tbsp cider vinegar 2 tbsp olive oil For the extraS ½ each of a red, green nd yellow pepper 1 red onion 1 tomato ½ a cucumber 4 chapatis 4 tbsp cucumber, mint and vegan yoghurt sauce Thoroughly mix together the seitan fix, yeast flakes, cornflour, paprika, cumin, garlic powder, cinnamon, pepper and salt. Combine the beetroot, soy sauce, worcestershire sauce, olive oil and sugar beet syrup in a blender and process to a purée. Mix the dry and wet ingredients together by stirring with a wooden spoon, then knead the resulting dough well by hand. Cut the dough into 16 portions. Press each piece flat, fold them over and cut them into medallions. put the medallions in a steamer and steam them for 30 minutes. For the marinade, finely chop or crush the garlic and mix with the remaining marinade ingredients until smooth. Add the seitan medallions to the marinade and marinate for at least 4 hours in the refrigerator.
Serve the skewers together with pieces of tomato and cucumber slices over chapatis and top with cucumber, mint and yoghurt sauce.
ZUcchini parcelS with SeaSoned Spelt filling For the Filling 125g kibbled spelt 250ml vegetable broth ½ an onion 2 garlic cloves 1 tbsp olive oil 1 tbsp vegan white wine 1 tbsp soy sauce 1 tbsp agave syrup 1 tsp thyme 1 tsp ground fennel For the extraS 1 large zucchini 2 tbsp olive oil Bring the spelt to the boil in the broth and cook over a low heat for 12 minutes. Cover with a lid and leave to swell for 10 minutes. Finely chop the onion and garlic. Put the olive oil into a hot frying pan and then sweat the onion and garlic over a medium heat for 2 minutes. Next, add the spelt and fry for a further 3 minutes. Deglaze the pan with the wine, soy sauce and syrup, season with the thyme and fennel, and cook over low heat for 5 minutes. Use a vegetable peeler to cut the zucchini into thin slices. Make crosses by laying two slices vertically and two slices horizontally over them. Add the filling and fold over the slices to form parcels. press lightly. Brush the parcels with olive oil and cook over direct heat for 3 to 4 minutes each side.
cheStnUt ballS with tomato SaUce By AlEx MACkAy ServeS 2 1 medium onion (150-175g), peeled and finely chopped 2 tbsp extra-virgin olive oil 200g tinned chopped tomatoes in juice 200ml vegetable stock or bouillon, fresh or made with powder/cube 100g chestnut purée 75g provençal breadcrumbs, plus 25g to sprinkle 125g ready-to-eat puy lentils, or ½ x 400g drained tin a little plain flour, for dusting your hands salt and freshly ground black pepper Start with the tomato sauce. Get a medium-sized (24cm (9in)) shallow pan. Add the onion and olive oil. Sweat over a low to medium heat for 6-7 minutes until the onion is soft. Add the tinned tomatoes and vegetable stock. Simmer gently while you make the chestnut balls. Get a large bowl. Add the chestnut purée, 75g (2¾oz) breadcrumbs and cooked lentils. Mix together. Season to taste. Squeeze the mixture into 14 even-sized pieces. Dust your hands with flour. roll the 14 pieces into balls between your palms. Add the chestnut balls to the simmering sauce in a single layer. Brush the balls with the sauce, then simmer gently for 20 minutes, brushing the balls three times. Sprinkle the remaining breadcrumbs over the top. Serve with something nice to soak up the last of the sauce. Tip Cook extra as this reheats very well and will also freeze, so make as much as you can!
SavoUry chickpea crepe cake See page 88
green SUShi Salad See page 88
mUai mango chia pUdding See page 88
SavoUry chickpea crepe cake By Evi orAvECz SErvES 6–8 For the crepeS 150g chickpea flour 340ml water ½ tsp baking powder salt For the bean Spread 1 tin of white beans juice of ½ a lemon 2 tbsp tahini 2 tbsp nutritional yeast ½ tbsp dried basil salt and pepper For the ZUcchini-garlic Spread 250g wild garlic 1 small zucchini, diced 1 tbsp tahini juice of ½ a lemon salt and pepper For the avocado-artichoke Spread 1 avocado juice of 1 lime 1 garlic clove 1 tbsp capers plus 1 tbsp of the brine ½–1 tbsp spirulina salt and pepper 1 tin of artichokes to decorate beansprouts capers For the crepeS Mix together the crepe ingredients in a bowl. Let sit for 10 minutes. Heat up a non-stick pan to high heat for a few minutes until hot, then reduce heat to medium. For each pancake add a ladleful of batter into the pan and spread out. Cook for 2 to 3 minutes, then flip and cook for another minute. repeat process with the remaining batter. For the bean Spread Add the drained beans, lemon juice, tahini, nutritional yeast, basil, salt and pepper to a food processor and blend until completely creamy. Add a few tbsp of water if the mixture is too thick, but make sure the spread is not too thin.
For the ZUcchini-garlic Spread Add the wild garlic, diced zucchini, tahini, lemon juice, salt and pepper to a food processor and blend until creamy. For the avocado-artichoke Spread Add the avocado, lime juice, garlic, caper brine and spirulina to a food processor and blend until completely smooth. Season with salt and pepper. Add the capers and drained artichokes. Pulse a few times, just to combine. Blend longer if you prefer a smooth spread, but I like it chunky. to aSSeMble Place a crepe on a plate and spread about 150g of the first spread on the crepe. repeat this with the rest of the crepes and filling until all crepes and filling are used. You can alternate the spreads or make a nice ombre cake. Top with beansprouts and capers. Cut into wedges to serve. enjoy!
green SUShi Salad By JoANNA FArrow SErvES 4 225g Japanese sushi rice 1 tsp salt 2 tsp matcha 2 tbsp black sesame seeds, plus extra to sprinkle 2 sheets of sushi nori 1 tbsp sesame oil 1 bunch of spring onions, thinly sliced 1 green chilli, deseeded and finely chopped 75g edamame beans 25g sushi ginger, drained if in brine 8 radishes, very thinly sliced 2–2½ tbsp rice wine vinegar 1 tbsp caster sugar 1 tbsp soy sauce
Put the rice and salt in a saucepan and add 400ml boiling water. Cover and cook gently for 8 minutes until the water has been absorbed. While this is cooking, whisk the matcha with 2 tbsp water in a small bowl until smooth. Add to the rice and mix until the rice turns pale green. Cover and cook very gently for a further 5 minutes or until completely cooked and turning sticky. Tip into a bowl and leave to cool. Heat a small dry frying pan and toast the sesame seeds for 2 minutes. Add to the rice. reheat the pan and, when hot, hover a nori sheet over it for a few seconds on each side to lightly toast and crisp. repeat with the other sheet. Heat the oil in the frying pan and gently fry the spring onions and chilli for 30 seconds. Add to the rice. Cook the edamame in the same pan with a little water for 2 minutes. Drain and add to the rice with the ginger and radishes. Leave to cool. To serve, add the vinegar, sugar and soy sauce to the salad and stir in. Crumble in the nori and serve sprinkled with extra sesame seeds.
maUi mango chia pUdding By SArAH TANNEr SErvES 6 180g mango cheeks 2 x 400ml can coconut milk 1 ⁄3 cup maple syrup or rice malt syrup 1 tsp lemon juice 1 tsp lime juice ½ cup chia seeds to Serve fresh seasonal fruit dollop of coconut yoghurt chopped nuts Place the mango into a high-powered blender and add the coconut milk, syrup, lemon juice and lime juice. Blend until smooth and thick. Transfer to a bowl and stir through the chia seeds. Place in the fridge to thicken for at least 30 minutes. Serve with fruit of your liking, a dollop of coconut yoghurt and chopped nuts, if desired.
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LOVE FOOD? SO DO WE.
Judith hann takes us for a walk among the beautiful flowers to pick edible ones that will make your dishes truly Instagramable.
believe that flowers can taste as good as they look. I welcome the earliest flash of colour in the year from primroses and violets which, like all the flowers I eat, can be scattered on salads, puddings and savoury dishes or incorporated into cooked recipes. It is also worth crystallising flowers to extend their life for decorating food. There is nothing new about eating flowers. The ancient Greeks and Romans enjoyed them and Middle Eastern cooks were thought to be the first to use marigolds in their food centuries ago. John Evelyn wrote about adding flowers to ‘other salleting’ (salads) in the 1600s, and Hannah Glasse recorded recipes that used flowers in the 18th century. The taste can be powerful, so use them carefully. Herb flowers are a good place to start experimenting, as they normally taste milder than their leaves. Try basil flowers over a tomato salad, delicate cow parsley-like coriander blossoms, sage flowers in salads and fennel. You can now buy nasturtium and pansies, for example, in food shops, but it is better to grow your own if you can. You will know they are chemical free and have not been picked from hedgerows near polluted roads. The best time to harvest flowers is in the morning after any dew has dried, but before the heat of midday. Herb flowers have their highest oil concentration and flavour just before the blooms are fully open. Wash them, dry on paper towels and store for a short time in a freezer bag at the bottom of the refrigerator. If you are adding them to a salad, put a dressing only on the salad leaves and add the flowers at the last moment before serving.
boragE Borage is my favourite edible flower because of its true blue beauty, delicate shape and delicious cucumber taste. It was popular with the ancient Romans and still grows wild in some areas. I find the plants pop up everywhere,
even in long grass, so I move young plants when the ground is wet to areas where they will thrive. Borage adds style and taste to desserts, soups, salads and drinks. Like many people, I add them to ice for drinks and I am known by the children in our village as ‘the woman who puts flowers in her ice cubes’. You can also freeze them in olive oil to add later to cold soups. Blue anchusa, rose petals, violas and chive flowers can also be frozen in water or oil. PrimrosE & violEt Primrose and violet plants edge one of my herb beds, bringing subtle colour and flavour to recipes. I use both the flowers and leaves of primrose in salads and their flowers, like violets, can easily be crystallised. day lily flowErs Day lily flowers have a crunchy texture and a peppery taste. They can be added to salads or stuffed with a herb filling before being sautéed. Pinks or dianthus Pinks or dianthus have a spicy scent and delicate flavour. I particularly like using the subtle variety called clove pink. CornflowErs Cornflowers have a strong blue colour and spicy-sweet flavour. The petals are sold dried, but fresh are always better. Stir into pasta sauces and serve in salads. viola flowErs Viola flowers combine fragrance with subtle flavour and look gorgeous on the plate. It is easy to grow from seed and with luck will self-seed once established. Pot marigold PEtals Pot marigold petals add a hint of pepper and nuttiness to food like soups, risotto, tabbouleh and casseroles, and the bold orange petals make salads and beetroot dishes look special. They also look good against
the pale green of chilled lettuce soup. Try making a smoothie bowl scattered with marigold petals. Using the petals is one way of adding colour to rice dishes, so they can be substituted for saffron. nasturtiums Nasturtiums are widely used in food for their punchy, peppery taste and dazzling colour. Try a dish of tofu with lemon juice and sliced avocado, served on a bed of lettuce with salad dressing and nasturtium flowers. As well as salads, try them chopped and mixed into vegan mayonnaise or incorporated into a dressing. Use the flowers shredded into risotto, too. othEr EdiblE flowErs There are lots more edible flowers and they include the pale blue chicory or endive, wild garlic, thyme, chervil, bergamot, chives, honeysuckle, dandelion, chamomile, marsh mallow, sweet woodruff, Japanese chrysanthemum, lavender, garlic chives and sweet rocket/arugula. My granddaughters help me sow seeds in spring, including nasturtiums and pot marigolds. This may be one reason why they love wandering around the garden picking edible flowers and salad herb leaves for a salad, which they proudly mix and put on the table with a meal. These dishes can only be made at a certain time of the year with home-picked flowers. That is what gives them their magic and makes them memorable.
The simplest technique for crystallising flowers such as rose petals is to dip them in aquafaba (the water from tinned legumes such as chickpeas), then sprinkle them with caster sugar. For more complicated flowers, hold them by the stalk and use a paint brush to coat them with aquafaba, then sprinkle. Leave them to dry for 24 to 48 hours on baking paper. Handle them carefully as they will be brittle. Store in an airtight container for up to a week. Natural VegaN
Raw chocolate ganache taRt By Claire Power ServeS 8 for thE Crust 140g raw almonds 90g raw buckwheat groats or any seeds/nuts 30g hemp seeds or more almonds 2 tbsp cacao 175g pitted dates 2–3 tbsp coconut oil a pinch of salt for thE ganaChE 1 avocado 60g raw cacao 115ml coconut cream, scooped from the top of a chilled tin of coconut milk 1 banana 1 tsp vanilla extract 3–4 tbsp maple syrup top with berries, flowers or buckwheat, to serve In a food processor, mix the nuts, buckwheat and seeds together until finely processed, then add the cacao, dates, coconut oil and salt, and mix for 1–2 minutes. Add ½–1 tbsp water if required. Press down the dough in a tart tin with your fingers to shape the crust. (Line your tart tin with clingfilm or baking paper to make it easier to remove from the tin.) Mix the chocolate ganache ingredients together in your food processor until creamy and smooth. Pour the ganache on top of the crust and leave to set in the fridge for 3 hours before serving.
Dessert BUT FIRST,
From doughnuts to brownies, Snickers bars to Ferrero Rocher, we’ve re-created your favourite treats and given them a guilt-free twist.
ALMOST-A-‘SNICKERS’ BAR See page 96
FAUX-RERRO ROCHER HAZELNUT BLISS BALLS See page 96
The recipes on pages 93â€“97 are taken from Bliss Bites by Kate Bradley, with photography by Elisa Watson, published by Hardie Grant Books. (RRP $19.99) and is available in stores nationally. 94
DOUBLE CHOC SEA SALT & HEMP SEED BROWNIES See page 96
ALMOST-A‘SNICKERS’ BAR MaKeS 12 FOR THE BASE 155g (1 cup) activated or raw cashews 45g (½ cup) desiccated coconut 2 tbsp maple syrup FOR THE CARAMEL 13 medjool dates, pitted 60ml (¼ cup) maple syrup 90g (1⁄3 cup) peanut butter 1 tsp vanilla extract pinch sea salt flakes 65g activated almonds or peanuts, roughly chopped FOR THE CHOCOLATE COATING 150g raw or dark vegan chocolate (at least 70% cocoa solids), melted and cooled For the base, place all the ingredients in your food processor or blender and pulse together until combined. Line the base of a 20x15 cm (8x6 in) baking tin with baking paper. transfer the mixture to the tin and press it firmly and evenly over the base. Place it in the freezer for about 30 minutes, or until firm. to make the caramel, combine all the ingredients in the cleaned food processor and process until smooth. Remove the base from the freezer and spread the caramel layer evenly over the base. Scatter with the almonds then return to the freezer until set. Line a tray with baking paper. Once frozen, remove the ‘Snickers’ mixture from the tin and slice into 12 evensized bars. to coat, dip each one in the melted chocolate, allowing any excess to drain off, then place the bars on the tray. Refrigerate or freeze until they are set. Keep these in an airtight container in the fridge or freezer. they’ll keep for 2 weeks in the fridge, and 2 months in the freezer.
FAUX-RERRO ROCHER HAZELNUT BLISS BALLS MaKeS 14 FOR THE FILLING 150g hazelnuts 9 medjool dates (about 180g), pitted 30g (1¼ cup) raw cacao powder 40g hazelnut or almond butter 14 hazelnuts, roasted and peeled FOR THE COATING 50g vegan cacao butter 1½ tbsps raw cacao powder 1 tbsp maple syrup 75 g (½ cup) roasted, peeled hazelnuts, crushed Place all the filling ingredients, except the 14 roasted hazelnuts, in your food processor or blender and pulse together until combined. Line a tray with baking paper. take about 1 tbsp of the mixture at a time and roll it into 2.5 cm (1 in) balls, pushing a roasted hazelnut into the centre of each ball. Place the balls on the tray. Meanwhile, to make the coating, melt the cacao butter in a double boiler set over simmering water. add the raw cacao powder and maple syrup and whisk everything together until combined and smooth. Cool the mixture. Dip the balls into the chocolate mixture, place them on the tray and set aside until the chocolate has set. Repeat the process 2–3 times or until the balls have a thick coating. Before the final coating sets, roll each ball in the crushed hazelnuts to lightly coat, then return to the tray. Refrigerate for around 10 minutes or until the chocolate has set firmly. transfer the balls to an airtight container and refrigerate or freeze. these will keep for up to 2 weeks in the fridge, and a couple of months in the freezer.
You can use 2½ tbsp of coconut oil in the coating instead of the cacao butter. even easier, you can replace the whole lot with 100g cooled, melted raw dark chocolate and use this to coat the balls instead of the mixture above. Roll them in the hazelnuts, as per the recipe.
DOUBLE CHOC SEA SALT & HEMP SEED BROWNIES MaKeS 12 BROWNIeS 40g (¼ cup) linseed (flax seed) meal 125ml (½ cup) water 1 tsp baking powder ½ tsp bicarbonate of soda (baking soda) 60g (½ cup) raw cacao powder 80ml maple syrup 2 tbsps coconut nectar 1 tsp vanilla powder or 2 tsp vanilla extract 30g (¼ cup) arrowroot or tapioca flour 80g nut butter or seed butter pinch sea salt flakes 120g raw or dark vegan chocolate (at least 70% cocoa solids), chopped 60g (½ cup) hemp seeds Preheat the oven to 180°C and line a 20x15 cm (8x6 in) baking tin with baking paper. Place the linseed meal and water in a large mixing bowl and stand for a few minutes, or until the water has been absorbed. add the baking powder, bicarbonate of soda, raw cacao powder, maple syrup, coconut nectar, vanilla and arrowroot flour and mix until well combined. add the nut butter and stir until the mixture is smooth then add the salt, chocolate and hemp seeds. Pour into the tin and bake for 25 minutes or until just set. Cool the brownie in the tin for at least 15 minutes (if you can wait that long) before slicing into 12 even-sized pieces.
Hemp seeds can be left out of this recipe and replaced with a nut or another type of seed, such as crushed walnuts or pepitas (pumpkin seeds). alternatively, they can be substituted with additional chocolate for a complete chocolate overload... or with nothing at all!
DOUGHNUTS See page 100
Chia KiWi POPS See page 100
RASPBERRY & BANANA SORBET See page 100
MANGO, COCONUT & LIME SORBET See page 100
MANGO, COCONUT & LIME SORBET
DOUGHNUTS MaKeS 12 1 x 400g tin chickpeas, chilled 100g (3½ cups) linseed (flax seed) meal 60ml (2¼ cup) water 200g (2 cups) ground almonds 80g arrowroot or tapioca flour 50g coconut flour 100g coconut sugar 1½ tsps baking powder ½ tsp bicarbonate of soda (baking soda) 250ml (1 cup) almond milk 60ml (¼ cup) coconut oil 1 tsp vanilla extract or ½ tsp vanilla powder FOR THE TOPPINGS 150g raw, dark or caramel vegan chocolate, melted and cooled, coconut ‘bacon’, activated buckwheat, coconut flakes or cacao nibs, for sprinkling Preheat the oven to 180°C. Drain the chickpeas well, reserving the liquid. Place the liquid in the bowl of an electric mixer. Using the whisk attachment, whisk it on high speed until it’s very thick and fluffy, like meringue. Set aside.
BY aNGeLa LIDDON 300g frozen mango chunks 125ml full-fat canned coconut cream 1–2 tsps fresh lime juice, to taste
CHIA KIWI POPS BY SaLLY OBeRMeDeR aND MaHa KORaIeM 270ml unsweetened tinned coconut milk 40g (¼ cup) chia seeds 2 tbsps agave nectar 1 kiwifruit, peeled and thinly sliced In a large bowl or mixing jug combine the coconut milk, chia seeds and agave nectar. taste and add more sweetener if desired. Press the kiwifruit slices into popsicle moulds and pour in the coconut milk mixture. Freeze until set, about 4 hours.
Stir the linseed meal and water together in a bowl. Place the ground almonds, arrowroot flour, coconut flour, coconut sugar, baking powder and bicarbonate of soda in a mixing bowl. add the almond milk, coconut oil, vanilla and linseed meal mixture and stir until combined. Gently fold in the whisked chickpea liquid using a large metal spoon, taking care not to deflate it too much as this will affect the lightness of your doughnuts. Distribute the mixture evenly among 12 non-stick standard doughnut-shaped moulds. Bake for 20–25 minutes, or until cooked through and golden. Remove from the oven and allow to cool completely. Once completely cooled, dip one side of each doughnut into melted chocolate, letting any excess drain off, then sprinkle with your preferred toppings. enjoy immediately, or store in an airtight container in the fridge. Doughnuts will keep for a couple of days.
This recipe is taken from Super Green Simple and Lean by Sally Obermeder and Maha Koraiem, published by Allen & Unwin, with photography by Ben Dearnley. (RRP $24.99) Available in all good book stores now.
In a heavy-duty food processor, process the frozen mango and coconut cream until creamy, 2 to 4 minutes, stopping to scrape down the bowl as needed. add the lime juice to taste. Spoon the mango sorbet into a bowl and pop it into the freezer while you prepare the raspberry sorbet.
RASPBERRY & BANANA SORBET BY aNGeLa LIDDON 300g frozen raspberries 1 medium banana, at room temperature 1 tbsp pure maple syrup, or to taste 1 x 400g can full-fat cocout milk, chilled for 24 hours In a food processor, process the frozen raspberries and the banana until creamy, 2 to 4 minutes, stopping to scrape down the bowl as needed. add the maple syrup and process again. Retrieve the mango sorbet from the freezer. Layer both sorbets in parfait glasses and serve immediately. this sorbet is best enjoyed right away, but you can spoon leftovers into ice pop moulds (being sure to press out air bubbles) and freeze for about 6 hours to make ice pops. Kids love these sorbet ice pops!
MAKE IT KID-FRIENDLY While kids love the sorbet as it is, you can also turn it into ice lollies! Simply spoon the mixture into lolly moulds (being sure to press out any air bubbles), and freeze for about 6 hours.
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Eat in line
WITH YOUR ValUes It’s no secret that the meat and dairy industries are having devastating affects on our health, our animals and our planet. GEORGIA BAMBER examines the effect they’re having on our environment.
hree times a day, we get the chance to express our values and vote with our conscience through the food we eat. But how many of us actually make the most of this opportunity to reflect our beliefs? Most people will tell you that they love animals and would never knowingly harm them. They’ll say that preserving our environment is vitally important and will readily acknowledge the value in being fit and healthy. But each day, most people don’t reflect these values with the food they choose to eat. When it comes to eating, we’re so heavily influenced by our taste buds, personal habits and social norms that most of us rarely stop to consider the consequences of our food choices. As a society, we seem to collectively switch off when it comes to equating the food we eat with any impact beyond taste, and perhaps the impact on our waistlines. There seems to be a large disconnect between the values that people hold dear and the decisions they make about their diet. This disconnect is also called incongruence. In a nutshell, it means we say and believe one thing, but turn around and do the opposite. Incongruence can cause stress and friction, which can affect both our physical and mental wellbeing. Many vegans will tell you that an unexpected benefit of eating a plant-based diet is the sense of peace and wellbeing gained through acting in harmony with their values. By eating only plant foods, they find themselves calmer and less anxious. Many find that love and compassion begins to grow in all aspects of their life – not only for animals, but for the environment and fellow humans, too. Kym Staton, founder of the Sydney Vegan Club (sydneyveganclub.com. au), concurs. “For many people, addressing and altering their choices
in regards to animals is the beginning of a long learning curve and a sort of ‘awakening’ where they begin to think more deeply about how their choices affect the animals, our planet, their health and other humans and make more conscious, informed and educated decisions. There can be a strong sense of being ‘unblinded’ from the dominant culture.” Attaining a feeling of calm and empowerment is as simple as changing up the foods you eat. It’s entirely possible to not only survive on a diet of 100 per cent plants, but to thrive. We all have the ability to place our
AustrAliAns Are Among the lArgest consumers of meAt in the world.
values and ethics at the forefront when we consider what we’re about to eat. As we sit down to every meal, we have the option to express compassion, love for the planet and self-care. EATING WITH COMPASSION According to the Food and Agriculture Organization of the United Nations, each year, more than 56 billion land animals are killed for human consumption (not including fish and other sea creatures). Billions more suffer in order to provide us with milk, eggs and other animal products. In Australia, we like to think that we treat our animals better than those in the giant feedlots in the US. Sadly, this isn’t the case. Australians are among the largest consumers of meat in the world. According to Aussie Abattoirs (aussieabattoirs.com), we kill more than 520 million animals each year for food at abattoirs across the country.
“One only has to watch a few clips of undercover footage to be absolutely abhorred at the way animals are treated in Australia,” says Staton. “And even on free-range farms, the animals have their lives unnecessarily cut short.” We have all heard terrible stories of animal abuse. Most of us don’t like to think about it too much. It’s jarring, confronting and uncomfortable. But for those who can’t ignore this gruesome reality, eating a vegan diet is the only way to live in line with the values of compassion and kindness for all. By choosing to forgo animal products, you withdraw your support of a food system that treats animals as commodities or machines. In doing so, you acknowledge that animals are 104
to treAd lightly on the plAnet is to respect the eArth And our plAce in nAture but even the most innocent of decisions, like ‘whAt’s for dinner?’, cAn hAve fAr-reAching consequences. sentient beings who feel fear and pain and are deserving of your empathy and support. You can breathe easier knowing that you are minimising harm and suffering. STEP MORE LIGHTLY To tread lightly on the planet is to respect the Earth and our place in nature but even the most innocent of decisions, like ‘What’s for dinner?’, can have far-reaching consequences.
Our desire to eat animal products is causing unnecessary destruction to our environment. A fact that many environmentalists are finding more and more difficult to ignore. Livestock and their by-products are the leading cause of greenhouse gas emissions, accounting for approximately 51 per cent of CO2 emissions, according to a report published in World Watch magazine. What’s astonishing is that this
with over three quArters of the world’s fisheries exploited or depleted, it’s possible we could see fishless oceAns by 2048. Although we can’t avoid having some impact on the environment, we can choose to tread as lightly as possible. Eating a vegan diet is the single biggest individual contribution you can make to preserving our planetary ecology.
number is far more than every form of transportation combined. Animal agriculture uses 20 to 30 per cent of the world’s fresh water resources and occupies one third of the world’s ice-free land. It’s the leading cause of species extinction, habitat and ecosystem destruction, of ocean dead zones, of water pollution and of mass deforestation. And our oceans suffer, too. With over three quarters of the world’s fisheries exploited or depleted, it’s possible we could see fishless oceans by 2048 according to research published in the journal Science. The knock-on effects of such large-scale species extinction is unfathomable and unknowable. It is clear that consuming animals at the levels we do today is unsustainable.
HONOUR YOUR HEALTH Health is the most important asset that we possess. But as can be seen in the alarming rise in rates of obesity and chronic disease in our society, few people are choosing to honour their health. The foods we eat are one of the biggest indicators of our overall wellbeing, and eating a plant-based diet has been shown to be one of the healthiest. Vegans have been found on average to weigh less, have lower instances of chronic disease and live longer than omnivores according to research published in the Journal of the Academy of Nutrition and Dietetics. “Plant-based diets can provide all the essential macro and micronutrients – with the exception of vitamin B12 –
our bodies need to thrive, and unlike animal foods, plant foods provide an abundance of powerful phytochemicals which have numerous health benefits,” says Lucy Taylor, a dietitian at Bloom Nutrition (bloomnutritionist.com). “Plant foods provide our bodies with ample dietary fibre, which moderates blood sugar levels, improves bowel health, stimulates the gut bacteria and helps to reduce cholesterol levels. They are low in saturated fat – with the exception of coconut products – and free from harmful cholesterol.” If you are serious about maximising your health and increasing levels of energy and vitality, you can’t do better than eating whole plant foods. While it could be debated that there are plenty of other healthy ways to eat, there is only one diet that can offer the opportunity to express true compassion and environmental concern. A vegan diet is not only incredibly healthy, but it’s also the kindest towards animals and causes the least amount of damage to the environment. NaTURal VegaN
Compassion ACTS OF
PhOTOgrAPhy: TOdd hunTer MCgAw FOr rAnT LABeL
All life on earth is interconnected and interdependent, making humans, the land, plants, animals, and seasonal cycles of nature a part of the whole. ELENA IACOVOU investigates the simple ways that our daily actions can benefit animals, the environment and each other.
n modern times, our relationship with animals has been contradictory. We show affection to our domesticated pets while continuing to consume animal products. As a result, we show compassion toward selected animals under the false assumption that the others are incapable of feeling emotions. The scientific study of animal intelligence, emotions and social behaviour – known as cognitive ethology – has gathered ample detailed and empirical evidence to declare that all non-human animals are sentient beings. Animal sentience refers to the ability of animals, including the farm animals we eat – cows, pigs, sheep, chickens even fish – to experience pleasurable emotions such as happiness and joy, and aversive states such as pain, suffering and fear, as well as being able to create strong social bonds and recognise each other. In 2013, New Zealand’s Animal Welfare Amendment Bill was even amended to stipulate that it’s necessary to “recognise that animals are sentient” and “to require owners of animals, and persons in charge of animals, to attend properly to the welfare of those animals”. Meanwhile, thousands of animals continue to suffer greatly at the hands of humans, also affecting the air we breathe, our health, human rights, food inequality, and even contributing to our own personal suffering. “Some people have not made the connection with what they eat and the consequences this has for their health, animals and the environment,” says vegan psychologist Clare Mann. “But, once we stop seeing ourselves as superior to animals, treating them as property for our own profit, and see their sentience, this can have a phenomenal impact on the world around us, but also on our physical and emotional health. “I have actually not seen anyone truly happy until they begin contributing to something beyond themselves. When we
begin showing compassion to all animals, our consciousness evolves without feelings of guilt, we treat other people better, we experience a deeper sense of intimacy with the whole of life, and we can also see what our own lives are all about, including being able to answer life’s big questions. Living ethically brings our inner and outer worlds into harmony and we stop suffering from internal conflict.” So, with that in mind, how can we begin showing compassion to all animals? BECOME AN ENVIRONMENTAL ACTIVIST Realising the negative impact it’s having on the future of the planet might be your incentive. “When it comes to curbing climate change, animal livestock is a huge problem to the solution if we are going to overcome the challenges facing our planet,” says Paul Mahony, environmental, animal rights campaigner and author of The Low Emissions Diet. An Australian report by Beyond Zero Emissions found that livestock is responsible for a staggering 54 per cent of greenhouse gas emissions – a reason we are experiencing more extreme heat and longer fire seasons. More than half of the Australian land mass is used for animal grazing (56 per cent of the continent), which means forests or woodland have been cut down to raise livestock. This has led to soil degeneration, air pollution and a reduction in the quality of drinking water. “By reducing our reliance on animals we can reforest the land to reduce carbon emissions and grow food for human consumption, increasing food security,” says Mahony. “It’s an urgent situation and we have to do something about it if we are going to avoid runaway climate change. If we do not engage with this issue and continue being blissfully ignorant, then nothing is going to be achieved. We have a habitable planet at stake and soon, we may lose control over the temperature, where it’ll become impossible for us to humanly do something about it.” nATurAL VegAn
Join a local group in your area that does not ignore the environmental impact of livestock. Through such groups, you can receive information and actively engage in demonstrations, leaflet distributions and create campaigns to raise awareness or fundraising.
• Animals Australia (animalsaustralia.org) • Voiceless (voiceless.org.au) • Animal Justice Party (animaljusticeparty.org) • PeTA Australia (peta.org.au) • Animal Liberation in your state
SWAP KNIVES FOR FORKS By taking animals off your plate, you’re not taking part in their inhumane treatment as food and you’re also boosting your health. The milk in your coffee? It belonged to the cow’s newborn calf, but was milked from her body for human use, while the calf was taken away to be killed even at five days old. The fish you enjoyed at a seaside restaurant? It went through tremendous pain when hooks yanked their lips and mouths and their bodies were crushed to death by the weight of other victims. “The fact is, the human anatomy and physiology is better suited for a diet mostly or entirely of plants,” says vegan nutritionist Robyn Chuter from Empower Total Health (empowertotalhealth.com.au). “When you choose your food from plant sources [vegetables, fruits, whole grains, legumes, nuts and seeds] three times a day, you’re getting a high dose of vitamins, minerals and essential amino acids,” says Chuter. “But most of all phytonutrients – compounds that plants make for their own purposes of metabolism and to fight plant diseases – which plug into your system helping you defend against human disease. In essence, you are taking advantage of nature’s pharmacy every time you eat whole plant foods.” Studies have linked consuming a plant-based diet to substantially protecting against many serious diseases, including chronic inflammation, which is 108
TAKE ACTION the underlying cause for type 2 diabetes, heart disease and various cancers, such as breast and colorectal cancer. BUY ETHICAL CLOTHES Replace your fur, leather, wool and silk clothes for sustainable, fair trade brands and cruelty-free fibres. “There’s innovation happening in the whole clothing industry and it’s making a great impact,” says Justin Mead, CEO of Melbourne boutique Vegan Style. “There are new materials constantly being developed that make durable, well-made clothes and shoes from natural materials, including recycled bottles, pineapple leaves, hemp and canvas, so you don’t have to sacrifice style,” says Mead.
• Take part in campaigns such as meat-free Mondays, treating it as a stepping stone towards becoming vegan. • Adopt a plant-based diet by looking for reputable free resources online or visit a skilled nutritionist. • when eating out, choose a vegan meal or modify it accordingly. • Swap dairy milk for plantbased milks and eggs for flax or chia seeds.
USEFUL RESOURCES Meat Free Mondays (meatfreemondays.com.au) Vegan Australia (veganaustralia.org.au) The Cruelty Free Shop (crueltyfreeshop.com.au)
By buying ethically made clothes, you help free the environment from toxic chemicals used to treat animal skins and fur. Closer to home, in the Australian outback, Merino sheep, who are exploited for their wool, undergo mulesing – a surgical procedure where the skin around the breech and tail area is removed using a sharp pair of shears, without the use of anaesthetic, causing pain and distress to the animal. “Vegan companies also have an ethic towards their workers and a transparent production cycle,” says Mead. “Workers are paid fair wages, no child labour is involved, and materials used are sourced ethically. Vegan cosmetics are also free from animal testing.” Just recently Australia made the sale of cosmetics tested on animal’s illegal for sale.
• Support slow fashion and not fast fashion by shopping less and buying better quality clothing that is going to last longer. • Learn about the ethics behind the company, look at their supply chain and their commitment to the environment, people and animals before purchasing.
ethical Clothing Australia (ethicalclothingaustralia.org.au) Shop ethical (ethical.org.au) Sustainable Fashion (sustainablefashion.com.au)
ENJOY CRUELTY FREE SOCIALLY Animals used for entertainment purposes is a hidden cruelty. Each year, hundreds of thousands of wild animals worldwide are taken away from natural habitats and are forced to live and behave unnaturally, all in the name of profit and entertainment, according to the World Animal Protection report. Such activities include riding elephants, taking tiger selfies and swimming with dolphins. “Our society is ingrained with such behaviours and we need to stop exploiting and causing animal suffering,” says Greg McFarlane, director of Vegan Australia.
• Avoid going to zoos, animal circuses, aquariums, rodeos and horse or dog racing. when adopting a dog or cat, do so from a pound or animal shelter, not from breeding mills. • Additionally, our daily interactions at work provide us with many opportunities to abstain from harming animals and encouraging others to do the same. “The more people try and enjoy vegan food, the more likely they are to seek it outside of work as well,” says Katrina Fox, vegan business consultant and author of Vegan Ventures: Start and grow an ethical Business. “It also opens a conversation around veganism without non-vegans feeling threatened or judged,” she says. • For office birthdays or team meetings, order a cake or food from a vegan caterer. • replace all products like soaps to be vegan – look for the vegan stamp.
Vegan Catering (australianvegancatering.com.au) Vegan Voices smart phone app is a free training that helps you talk about veganism (vegan-voices.com)
LudmiLa macdonaLd takes a look at the essential vitamins and minerals that promote healthy hair, skin and nails.
s we know, beauty is an inside job. What you put into your body will be reflected externally in your skin, hair and nails. So, what makes us beautiful? What does the body need to reward us with healthy looking skin, shiny hair and strong nails? I embarked on a challenge not only to learn the essentials we need, but also to create a delicious recipe as a result of my findings.
Vitamins and microelements are a minefield, but you don’t need the whole Mendeleev table, just the essential few to look amazing. The recipe on page 113 will help boost your immune system and keep you healthy and glowing. One by one let’s go through the vitamins to understand their function and sources, so you can use them widely in your diet or confidently substitute ingredients in your raw cake. Note that ingredients mentioned are relevant to the making of cakes only, so the list is not full and doesn’t include ingredients for other dishes.
The body needs a loT of viTamins, amino acids and elemenTs To keep hair, skin and nails looking and feeling healThy. Vitamins for healthy hair, skin and nails Biotin increases hair’s elasticity, making it strong. It helps produce keratin, which is the main component of healthy hair, strong nails and glowing skin. There are two forms of biotin and the easiest one for the body to absorb comes from plants. Biotin is found in nuts, such as pecans, peanuts and walnuts, and seeds such as sunflower.
Bananas, carrots, raspberries and avocados are natural sources of biotin, as well as leafy greens. Vitamin A is important to keep hair healthy and to maintain and repair vital skin tissue, commonly used in anti-ageing creams. It’s an antioxidant that helps to boost the immune system. Because vitamin A is fat soluble, it pairs up well with coconut oil. Carrots, spinach, kale, dried apricots and mangos are full of this essential vitamin. Vitamin E is necessary for the skin and hair. It’s the most abundant vitamin found in skin. This fatsoluble antioxidant is good for the immune system and anti-ageing. Foods containing vitamin E are: sunflower, pumpkin and sesame seeds; almonds, hazelnuts and pine nuts; avocados, papaya and leafy greens.
Pantothenic acid, also known as vitamin B5, is needed by many different types of skin cells for proper regeneration and growth, reducing the signs of ageing, preventing wrinkles and fighting greying of the hair. This acid strengthens hair follicles, allowing them to function properly. Use sunflower seeds, avocados, spinach and peanuts to get pantothenic acid into your system. Vitamin C is essential for production of collagen, which is a component of hair, skin and nails. Collagen helps reduce wrinkles and improves skin texture. This powerful antioxidant helps your body to absorb iron, a mineral necessary for hair growth. Strawberries, oranges, kale and grapefruit are rich in vitamin C. Vitamin D is a key ingredient for beautiful looking skin. It controls your Natural VegaN
body’s mineral balance, especially zinc levels, making it one of the best vitamins for your skin. Of course, the best source of vitamin D is sunlight, but tofu is also a good source of this vitamin and can be used instead of cashews in a cheesecake filling. Iron is necessary for the hair to retain lustre, skin to have a healthy pinkish glow and your nails to stay strong and well moisturised. You need vitamin C to help your body to absorb iron. The best sources of iron are: tofu, spirulina, dried apricots, pumpkin and sesame seeds, cashews, pistachios and chia seeds. Zinc is one of the most important minerals contributing to the health of your skin. Zinc is needed for production of collagen and elastin, reducing fine lines and wrinkles. It contributes towards hair and nail growth and helps to prevent inflammation and acne. The following foods contain a great amount of zinc: pumpkin, sunflower, chia, hemp and poppy seeds; nuts such as walnuts, almonds, pecans and cashews; oats, spinach and spirulina. Selenium is an important trace mineral. Numerous health benefits of selenium are: boosts hair growth, keeps the nails strong and fights free radicals that damage cells leading to ageing of skin. Eat Brazil nuts, chia, sesame and flax seeds to boost selenium levels in your body. Vitamin K is now used by dermatologists to help ageing and damaged skin to look younger and healthier. Leafy greens, strawberries and prunes all contain vitamin K.
There are some superfoods that contain most of these vitamins and microelements: Spirulina contains 65 per cent protein, all eight essential amino acids, especially high in omega 3, 6 and 9s, high in chlorophyll (helps flush toxins), great source of iron, high in beta carotenoids that help clear your skin, high in calcium, selenium and zinc and vitamin C, D, A and E. 112
Chlorella is a powerhouse of essential nutrients containing all the B vitamins, vitamin C, E, iron and magnesium, essential fatty acids and highly absorbable amino acids. Helps to delay ageing and activate cell renewal – gentle detoxifier. Wheatgrass contains over 100 different elements needed by man. The most important of nutrients in wheatgrass is chlorophyll, which gives wheatgrass its signature bright green colour. It’s a natural liver cleanser and detoxifier, acts like an antioxidant to reduce free radical damage, is a blood strengthener and can help give you a boost in energy. Wheatgrass is rich in the following nutrients: iron, zinc, selenium, magnesium and calcium, amino acids, vitamins A, C, E, K and pantothenic acid (B5). Beetroot juice is a rich source of iron, calcium and vitamins A and C. It purifies the blood, leading to healthy and glowing skin – a powerful antioxidant.
Acai berry has an abundance of vitamins A, C and E and minerals such as zinc and selenium, essential for your skin. This indigenous berry found in the rainforests of the Amazon is a powerful antioxidant that helps to stimulate the immune system and repair oxidative damage.
Strawberry & lime cheeSecake ServeS 10 for the Base 100g almonds 100g walnuts 50g sunflower seeds 50g pumpkin seed 3–4 prunes 1 tbsp cashew or peanut butter for the lime layer 200g soaked cashews 1 medium avocado 50g spinach juice of 3 limes 1 tbsp wheatgrass 1 tbsp chlorella 1 tbsp spirulina 60ml maple syrup ¼ tsp pink Himalayan sea salt 60ml coconut oil for the strawBerry layer 200g–300g soaked cashews about 60ml maple syrup 60ml coconut oil 100g strawberries 2–3 tbsp beetroot juice 1 tbsp acai powder For the base, put all the ingredients apart from the cashew butter into a food processor and process until well combined and no lumps. add 1 tbsp cashew or peanut butter to bind. Process well until the mixture sticks together. add a drop of water if needed. Press into a 20–23cm (8–9in) lined cake tin. For the lime layer, put all the ingredients into a high power blender and blitz until the smooth consistency of cream filling is achieved. Pour over the base layer, even out and pop into the freezer for a few minutes while blending the next layer. For the strawberry layer, put all the ingredients into a blender and combine until smooth. (acai powder is quite sweet, so put in less maple syrup at first and add more if required. The key is to get the right combination of sour and sweetness in this layer. if more tang is required, add some pomegranate juice as it’s naturally sour.) Pour over the green layer, even out and pop into the freezer for at least 4 hours. decorate to taste.
A vegAnâ€™s guide to
It’s not just the fantastic choice of food and vegan restaurants that is the draw for this Californian oasis on the west coast of the USA – there's a warm climate, great beaches nearby and star spotting, too. For some of the best vegan food you will ever eat, head way out west. SAlly-Anne BedFord investigates.
Where to eat
situated on the west coast of the usA in the state of California, Los Angeles is arguably one of the hottest vegan spots in the world. the only problem you will have being a vegan here is the amount of choice you’re going to have. imagine a place where you can go to practically any restaurant, vegan or not, and they understand exactly what you mean when you say “i am a vegan.” With so much choice on offer it’s good to have a few go-to places to start. Vegetarian and Vegan only Little Pine this LA gem is everything you’d expect from Moby, one of the coolest and most ethical musicians of the last 30 years. Little Pine is a calming haven in a bustling city, cool décor, happy staff and food that will blow you away. the standout dish had to be the stuffed pasta shells – i don’t know how they make that vegan ricotta, but if a cookbook comes out it’ll be a sell-out. the lemon meringue for dessert was epic too. All profits from the restaurant go to animal welfare organisations – perfection. 2870 Rowena Ave, Silver lake, CA 90039 Crossroads Kitchen this upscale vegan eatery in LA is the brainchild of tal Ronnen, vegan chef extraordinaire. the décor is ultrasmart and you will feel like part of the Hollywood elite just sitting down here. We made two visits, one for breakfast, when i had my first vegan ‘eggs’ Benedict, which was heaven, and then for dinner i had one of the nicest Natural VegaN
Out & abOut You will not have a problem finding vegan food in LA and surrounding cities. Most restaurants we visited had vegan options – the diet and lifestyle is very familiar to them. Here are just a few of the ones I visited.
lasagnes i’ve ever eaten. Crossroads Kitchen is one of the restaurants offering the ‘impossible Burger’, the meat-like creation that is wowing meat eaters and vegans alike across America – although it is only served at lunch and after 10pm. 8284 Melrose Avenue, Los Angeles, CA 90046 Veggie Grill With several restaurants throughout the LA area, veggie grill came highly recommended by my Californian vegan friends. so many delicious options, from burgers to salads, not to mention some amazing vegan desserts. try the ‘tres ‘Fish’ tacos’ or the ‘Mediterranean supergreens salad’ for a healthy fresh option. they also have some very tempting desserts. 6374-A Sunset Blvd, Hollywood, CA 90028 Café Gratitude Raw food lovers should make the pilgrimage to this health food and spiritual hot (or not) spot. Café 116
gratitude is more than just food, it’s a lifestyle of wellbeing and positive affirmation, as you’ll find out when you order from the menu – a bowl of ‘i am Happy’, anyone? they have restaurants in Los Angeles, Beverly Hills and venice Beach. they also offer a takeaway service. Venice Beach location – 512 Rose Ave, Venice, CA 90291. Los Angeles location – 639 N Larchmont Blvd, Los Angeles, CA 90004 Satdha Kitchen Fancying something fresh and light we headed to satdha Kitchen, a thai vegan restaurant just outside of LA in the coastal city of santa Monica. ‘Beet dyed’ noodles were recommended to me by a fellow diner and LA local, and they were spot-on. Lots of fresh tasty food that any food lover would rave about. try also the endive cups and ‘Koa Kling’, you will want to go back again and again. it’s the kind of food that you will remember for a long time. 2218 Lincoln Blvd, Santa Monica, CA 90405
le Pain au Quotidien This familiar chain caters well for vegans and is a great option when travelling, as they are dotted about most cities. 1122 S Gayley Ave, Los Angeles, CA 90024 true Food Kitchen This is a bright, stylish place to enjoy lunch or dinner. There is inside and outside space too, so you can bring your dog or swoon over other people’s like I do when I’m away. 395 Santa Monica Place, Suite 172, Santa Monica, CA 90401 the Butcher’s daughter You’ll feel glowing and healthy just walking through the door of this fully vegetarian restaurant with many vegan options. Try the avocado on sourdough with a side of adzuki bean ‘bacon’. Lots of juices available and many vegan desserts. 1205 Abbot Kinney Blvd, Venice, CA 90291 Fruit gallery While taking in the unique experience that is Venice Beach, look out for this juice and smoothie bar, which also sells vegan wraps and cookies. There is limited seating outside. 1 Westminster Ave, Venice, CA 90291
toP FiVe Places to Visit
the hollywood homes tour: This is a tourist must. Yes it’s (vegan) cheesy, but you just have to sit in the open top car and take it like a pro. You’ll be taken to the homes of many celebrities past and present. Michael Jackson, Simon Cowell, Bella Lugosi and Taylor Swift, to name but a few. You will also get to view the iconic Hollywood sign. We booked in advance with ultimatehollywoodtours.com
santa Monica Pier: You will recognise this iconic landmark from many a Hollywood movie. Take a walk down the pier, ride the rollercoaster and take in the breathtaking views of the Pacific. You can hire bikes and cycle along the beach to check out neighbouring Venice Beach. 200 Santa Monica Pier, Suite A, Santa Monica, CA 90401
shopping: Take a trip to ‘Vegan Scene’, an oasis of all things animal friendly. Matt & Nat Handbags, crueltyfree shoes and high fashion. Loads of cool clothes and ethical goods for animal lovers. 610 Main Street, Venice Beach.
hollywood Boulevard: Spot your favourite actor or musician on Hollywood Boulevard’s Walk of Fame. You can even check in advance who is being honoured and attend the event for free. Check out their website www. walkoffame.com
Farm sanctuary: Forget Disneyland, I have a much better day out just 45 minutes from Hollywood. Farm Sanctuary has done so much for farmed animals in the USA and beyond, and this national organisation continues to educate and fight for farmed animals. Never mind hugging an oversized mouse, cosy up to a real-life cow or pig at this fantastic sanctuary. 5200 Escondido Canyon Road, Acton, CA 93510
Where to stay
You are spoilt for choice in Los Angeles and the surrounding areas, but it is a wealthy area, so hotels can be expensive. if you want to splurge, i’d recommend a beachfront hotel in santa Monica, where you will have access to all that LA has to offer (though i recommend you use taxis to travel into LA as hotel cars can be much more expensive). We stayed at the shangri-La on ocean Ave. Lowes santa Monica is also recommended. For a lower cost real LA vegan experience i found this Airbnb gem with outstanding reviews, situated in Los Angeles itself: airbnb.co.uk/ rooms/5773300
getting to la
no matter what your diet or the class you fly, airplane food can leave a lot to be desired, so i highly recommend packing healthy vegan snacks in your hand luggage. sally-Anne is a writer and animal artist who has written for international, national and local print and digital publications. A vegetarian since the age of 12 and vegan since 2005, her passion is animals and, in particular, dogs, who frequently pop up in her pet portraits. she shares her life with four dogs, five pigs and a hamster called Ricardo. Follow sally-Anne on: Instagram: @sallyannebedford Facebook: @gretalovesmabel Twitter: @gretalovesm gretalovesmabel.com Natural VegaN
my vegan life
LIVING WITH COMPASSION Natural Vegan caught up with GEMMA DAVIS, a naturopath and conscious living activist, to chat about her plant-based lifestyle and tips for living with compassion.
ell us a little bit about yourself and when you got involved in the health and wellness industry… I am a naturopath and I’m also on a mission to help educate others about the horrors of factory farming and that there is a more compassionate way to live. I do this through [my work with] clients, through my blog and through producing books, documentaries and recipes. It always comes back to the message that we can make peaceful choices and still thrive. I have been doing this for over a decade and still believe the biggest influence we can have is by walking our talk; by being the change we want to see. When and why did you decide to adopt a vegan way of life? I became a vegan when I was 21. After being a vegetarian for a couple of years, I then read Peter Singer’s Animal Liberation and it was a light bulb moment for me, like many who read this book. I was shocked to know the extent of suffering that happened to animals in many industries and didn’t want to have any part in supporting it. My dad’s girlfriend, Jenny, had given me the book to read. She had been vegan for 20 years already, had cured her cancer and looked fantastic for her age. So, on top of the emotional and intellectual pulls to go
vegan, I had living proof that it was possible – which is why, as a vegan, you are always an advertisement to those around you that it is possible. When and why did you become a naturopath? I became a naturopath the following year when I finished my studies. I gravitated towards this industry because, as a teenager, I modelled internationally and I guess I wanted to find something that felt like the opposite [in] an industry that focused on the inner, rather than the outer. There are so many facets to naturopathy; whether working traditionally with herbs and nutrition, or using the knowledge to come up with recipes in a cookbook, it will always serve me and those around me. How have you fused your naturopathic teachings and the vegan way of life? [I’ve done this] by eating a healthy plant-based [diet] and teaching others how to do this. I strongly believe it does no one any good to give up animal products and become unwell or unhealthy. It doesn’t help inspire others to make change and it certainly makes it harder to stick to a vegan life – plus it is possible to live a vegan life and be healthy. So why wouldn’t you? The key is to be educated on the basics of nutrition and to make what you eat count. I have also learnt how to gently direct people – who are not ready to be vegan – to more conscious choices when they do eat meat. It does no good judging people, as that never inspires change. Sometimes, just giving them the information on where to buy organic meat that isn’t raised in factory farms – and why they should do this – is the seed that can start conversations in their life. What’s your philosophy on food? Eat what makes you feel good and have energy – which is generally a diet of whole, unprocessed foods. Also, eat organic when possible.
I have also learnt how to gently dIrect people – who are not ready to be vegan – to more conscIous choIces when they do eat meat. If you eat healthy 90 per cent of the time, it’s also good to not be so restrictive [because] you lose the joy and spontaneity in eating. My family and I eat 90 per cent gluten free but on the weekends, we love some toast and avocado with the bread from our local bakery. We’re mostly sugar free but we really enjoy a sorbet now and then. We barely drink alcohol or coffee, but on the right occasion, a margarita or a long black make me really happy. What has yoga, both on and off the mat, taught you about conscious living and compassion?
[It has taught me] to be kind to myself, sit with the uncomfortable sensations, to really feel, to surrender and have less attachment, and to be more present. Yoga heightens our sensitivity, which, in turn, allows us to be more conscious, empathetic and compassionate to all living beings and to energies. What does living a compassionate life mean to you? It means being gentle to myself, to others, and to the environment around me. What’s something that everyone should know about living a healthy vegan lifestyle? It is a practice that we engage in every day. If you make small changes and stick to them, they become habits and it becomes easier. Over time, we peel back layers in our eating – whether that’s firstly to stop eating lollies, and years later, eating no sugar at all. Or at first we give up red meat and then years later we become vegan. I think it is a journey of discovery and one we need to remain engaged in. Natural VegaN
MEET THE MAKER
A FESTIVAL FOR ALL
Natural Vegan chats to MARK DONEDDU, founder of World Vegan Day Melbourne, about his plant-based lifestyle and what visitors can expect at this year’s event.
When and why did you decide to adopt a vegan way of life? I was vegetarian for four years before becoming vegan; I found the reasons I became vegetarian in the first place – to avoid cruelty to animals, to lessen my environment footprint and improve human health – were the same reasons for becoming vegan, especially when I learnt more about the cruelty in the dairy and egg industries, as well as their environmental and health implications. What inspired you to establish the festival World Vegan Day Melbourne? Originally there was a group called Vegans Unite. One of the members was from the UK and had told us about World Vegan Day which was being held in the UK and other continents around the world. It was then suggested that we bring World Vegan Day to Australia, so we did. Megan Street, Mark Olson and I decided to have a picnic in the park in Melbourne Park (in 2003) and so the event World Vegan Day Melbourne was born. The main purpose was to increase awareness on veganism, as back in 2003, there was very little awareness [and] people didn’t comprehend veganism, so a form of education was needed. 120
Who is the event targeted towards? [The event is for] everyone including: Vegans: They’ll enjoy the biggest variety of vegan food, clothing, footwear, cosmetics, not-for-profits that you will see in Australia or even across the Southern Hemisphere. Vegetarians: We’re also trying to appeal to vegetarians who see the
value of sustaining a meat- and fishfree diet. We are going to show them their foods – dairy and eggs – can become vegan. The general public: We also want to reach the general public to educate them on the advantages of being vegan. It’s astonishing to see the amount of omnivores who have become vegan at the World Vegan Day event. What can consumers and visitors expect to find at the event? In addition to the above, consumers and visitors will expect to see aweinspiring speakers talking about all aspects of veganism – health, environmental, animal cruelty, vegan shopping, activism – and we have a number of chefs giving food demos on vegan breakfast, lunch and dinner – from quick vegan snacks to vegan gourmet. We even have a vegan cook-off taking inspiration from MasterChef.
Overall, we want veganism tO be mainstream and integrated in Our everyday culture. We have great music line-up with a number of vegan bands and soloists performing on the day. We also have a number of athletes, bodybuilders and sports enthusiasts talking to us on the fitness stage. [In addition] vegan clothes are being paraded at the fashion show; we have an arts and kids area as well as speed dating. There is definitely something for everyone. What’s something that everyone should know about living a healthy vegan life? Being vegan is easier than people think. Especially in Melbourne, one of the most vegan-friendly cities in the world, you can get everything vegan that you thought you might
miss out on [such as] vegan ice-cream, hot dogs, chocolate, hamburgers, etc. Having such accessibility to vegan items and choosing to be vegan has never been so easy. Not only are you helping to avoid large-scale animal cruelty, but you’re also reducing and preventing the risk of developing a major illness; you will also be making the biggest contribution you can to reduce your environmental footprint. What’s your ultimate aim for the festival over the next few years? The aim is to get bigger and to increase the general public’s awareness. We want more and more people to see the benefits of a vegan diet. Overall, we want veganism to be mainstream and integrated in our everyday culture.
everyone. There’s a true world of diversity to experience at World Vegan Day Melbourne.
ATTEND WORLD VEGAN DAY MELB0URNE WHERE
Melbourne Showgrounds epsom road, ascot Vale, VIC, 3032
Sunday 12 November 2017
ENTRY FEE Free
For more information, visit wvd.org.au
Is there anything else you’d like to add? For anyone who is undecided about World Vegan Day Melbourne, it’s a free event and everyone is welcome. We have great links with public transport and we have easy car parking in a central location. It’s a great event for people of all ages and all walks of life, with something for Natural VegaN
A selection of vegan-friendly products from our advertising sponsors
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With more than 75 per cent seeds and grains, these oven-baked crunchy crackers are super tasty just as they are or paired with your own yummy topping. Plus they’re gluten free, vegan friendly and have absolutely no added sugar! Now available at the health food aisle in Coles. $3.90, carmanskitchen.com.au
Synergy Natural Super Greens Powder
Amazonia Golden Latte
Ethique Butter Block Coconut & Lime Body Lotion
Lavera 3-in-1 Wash Scrub & Mask
This nourishing blend contains green superfoods including spirulina, chlorella, barley grass and wheat grass. It provides a vast range of bio-available nutrients and works to alkalise, cleanse and detoxify the body. $26.90, synergynatural.com
This easy-to-apply butter block is richly moisturising and due to its size, it’s ideal for travel. With nourishing organic cocoa butter and coconut oil, it helps to soothe and replenish dry and sensitive skin. It’s also vegan, cruelty free and is biodegradable. $24.95, nourishedlife.com.au
This warming spice blend is an ode to the Ayurvedic ‘golden milk’ tradition. It’s made with turmeric, which is known for its antiinflammatory and antioxidant properties. With nourishing spices such as cinnamon, clove and ginger, it’s bursting with goodness and flavour. $19.95, amazonia.com.au
This facial cleanser, exfoliator and mask is idea of all skin types, from normal to oily and even acne prone. With mint, silica and salicylic acid, it actively fights blemishes and prevents breakouts from occurring in the skin. Better yet, it’s certified vegan, eco-friendly and not tested on animals. $24.95, nourishedlife.com.au
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